How to Make Your Own Isotonic Sports Drinks

Here is a guide to making your own, improved isotonic sports drinks that will not only work out cheaper but also contain more natural ingredients than major brands.


UK consumers spend around £260 million on sports drinks and nutrition each year.

Although manufacturers claim otherwise, sports drinks are not full of complicated ingredients. They primarily contain carbohydrates – sugars that fuel working muscles – and sodium, which speeds rehydration, replaces salts lost in sweat and maintains fluid balance in the body.

Isotonic drinks contain comparable concentrations of sugar and salt as the human body, around 6 to 8 per cent of carbs.

1.      Easy Sports Drink

Containing squash, water, salt and sugar, this sports drink is simple and easy to make. Just mix the ingredients together and keep in the fridge at around a tenth of the cost of a branded sports drink.

2.      Fruit Sports Drink

This alternative contains natural fruit juice rather than squash and contains more than 10g of carbs in each 100ml, making it an ideal isotonic drink. Tasting naturally good for you at a fraction of the price, just mix real fruit juice, water and salt to create a delicious sports drink in any flavour from apple to mango.

3.      Mojito Sports Drink

For an exotic twist, take inspiration from a classic cocktail and create a unique sports drink from lime juice, apple juice, water, sugar, salt and mint. Simply mix the sugar and mint first, add water and apple juice, shake and keep in the fridge for a natural, delicious alternative to branded sports drinks without synthetic ingredients.

4.      Ginger and Lemon Sports Drink

Containing lemon, raw ginger, honey and water, this is a healthy sports drink with vitamin C and anti-inflammatory properties.

5.      Coconut Water

A ready-made, 100 per cent natural sports drink, coconut water is nature’s sports drink. Containing 5g of carbs in each 100ml, it rivals manufactured sports drinks and boasts a blend of magnesium, calcium and potassium all ready to be consumed. It’s perfect for playing team sports such as football. For team football kits, look at websites such as

6.      Flavoured Water

Extra carbs can be damaging to our health if we are exercising for less than 60 minutes, so a simple mix of sugar-free squash and water can be a healthier alternative.