Drinking in all possible forms before, during and after training prevents sudden changes in blood composition, participates in the mechanisms of regulation of the cardiovascular system, muscle metabolism and thermoregulation.
Together with sweat and fluid, we lose trace elements and salts, which leads to increased acidity (acidosis) and general intoxication. Also, the lack of potassium and sodium has a difficult effect on the state of the muscular system (including the myocardium), and sometimes the lack of calcium causes spasms or convulsions when the body is dehydrated.
Isotonics will help to quickly restore these losses. If you have an intense training period, it will be useful to take a supplement of calcium, magnesium, sodium and other minerals. The density of an isotonic solution is approximately equal to the density of blood plasma, so the necessary substances are absorbed very quickly.
The basis of isotonic, which you can make yourself at home, usually uses:
- the water – as a basis
- salt — because sodium ions and chloride ions play an important role in maintaining a constant volume of fluid in the body and the retention or loss of sodium results in proportional retention or loss of water
- sugar — as a source of glucose and sucrose, which saturate the body with nutrients and provide energy
- Honey — as an alternative sweetener and source of calcium, sodium, magnesium, iron, sulphur, iodine, chlorine, phosphorus, important trace elements (manganese, silicon, aluminum, boron, chromium, copper, lithium, nickel, lead, tin, zinc, osmium), malic, oxalic, folic acid, vitamins of groups B, E, K
- fruit and berry juices — as a source of vitamins and trace elements
Isotonics are often used instead of water in the base citrus juice. Like a vitaminized first aid kit, they saturate the blood with a complex of vitamins and minerals important for restoring electrolyte balance: the entire B group, an optimal dose of vitamin C and salts . For the same reason, you can also use juice from berries: cranberries, viburnum, sea buckthorn, raspberries, currants.
Basic isotonic recipe
- 300 ml of fruit juice (apple, orange, and even better freshly squeezed)
- 200ml water
- a pile of salt
Mix the ingredients in a 500ml bottle. Such a drink will help regulate water-salt exchange and blood glucose levels during long workouts. Lemonade with a pinch of salt will also perfectly restore strength.
Anti-inflammatory isotonic recipe
- a large ginger root
- 1 liter of water
- juice of 3 oranges
- a generous pinch of salt
- 2 tablespoons of honey
Grate the ginger root, add 500 ml of water, put on the fire, bring to a boil and cook for 3-4 minutes. Let cool. Pour the rest of the water, the orange juice, add the salt, the honey and mix well.
Regidron tonic recipe
- 500ml water
- juice of 2 lemons
- 3 tablespoons of honey
- 1 sachet of rehydron
A wonderful trick, or the same “pharmacy” recipe, is to use an ordinary pharmacy drug in the composition of restorative isotonics, which is prescribed to restore and maintain the water-alkaline balance in case of poisoning, diseases infections, as well as to prevent blood pH disorders.
The main purpose of using Rehydron is to restore the acid-base balance, disturbed due to the loss of electrolytes, which occurs with profuse sweating. Dissolve a sachet of Regidron in a glass of water, add lemon juice, honey, remaining water and mix.
Berry isotonic recipe
- 150g cranberries or other tart seasonal berries
- 80g sugar
- 1 tsp salt
- 600ml water
Wash fresh or frozen berries, put them in a saucepan and mash them with a pestle. Squeeze the juice with a cheesecloth or, after passing it through a fine sieve, pour it into a glass and set aside. Cover berry skins with water, boil, cook for 2 minutes. Turn off the heat and strain. Add sugar, salt, pour the squeezed juice.
Refreshing isotonic recipe
- 1 orange
- ½ lemon
- pinch of salt
- 1 tbsp. Honey
- 500ml water
Squeeze the juice from orange and lemon, mix with honey and salt and grind thoroughly until a homogeneous mass is obtained. Dilute with water.