Sports drinks are widely used by to maintain stamina while exercising. Instead of buying products sold in stores with uncertain ingredients of composition, sports drinks can actually be made on their own. In addition to more confident with the content of ingredients, make your own sports drinks are also more money saving.

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"Sports drinks should contain three main components, water, electrolytes and carbohydrates, which are important minerals such as sodium and potassium, which regulate heart rate and blood pressure, while sweating, the body loses sodium and chloride and decreases potassium, magnesium and calcium levels , "Says dietitian Dawn Jackson Blatner.

Milk actually also contains electrolytes, but more widely used as a restorer because the protein and carbohydrate content is used to improve muscle. Consuming sports drinks before and during exercise works to fill the energy and keep the muscles functioning.

Ancient herbs for making sports drinks are lemon juice plus half a teaspoon of honey and a little salt in a cup of water. Coconut water is also found to contain 12 times the electrolyte than regular sports drinks.

There are 3 main types of sports drinks, namely isotonic, hypertonic and hypotonic. Each type has different goals depending on the type of exercise performed. As reported by the BBC, Monday (02/07/2012), the three types of drinks and how to make it is as follows:

Isotonic drink
Isotonic drinks are designed to replace lost body fluids through sweat quickly while providing additional carbohydrates. This type of drink is generally drunk by athletes, especially middle and long distance runners.

Almost all professional sportsmen use these drinks during their daily workouts. There are several ways to make isotonic drinks.

Way I
- 200ml pure fruit juice
- 800ml water
- A pinch of salt
Combine all ingredients and store in the refrigerator.

Way II
- 500ml unsweetened fruit juice
- 500ml water
Mix all ingredients and store in refrigerator.

Way III
- 50-70 grams of sugar
- 1 liter of warm water
- A little salt
- 200ml juice without sugar
Mix all ingredients and store in refrigerator.

Hypertonic Drinks
Hypertonic drinks are used to increase daily carbohydrate intake. This drink contains carbohydrates in a higher level than isotonic and hypotonic drinks. The best time to drink is after exercise because it helps the body stay powered.

For long distance sports such as marathons, the body needs high levels of energy. Hypertonic drinks can be used during exercise to meet energy needs. Hypertonic drinks should only be taken during exercise along with isotonic drinks to replace fluids.

How to make:
- 400ml of pure fruit juice
- 1 liter of water
- A little salt
Combine all ingredients and chill.

Hypotonic Drinks
Hypotonic is designed to quickly replace fluids lost due to sweating. Unlike isotonic and hypertonic drinks, low-hypotonic carbohydrate drinks. This drink is very much used by athletes who need fluids without carbohydrate boost. Jockey athletes and gymnasts often use them regularly.

The best time to drink is after exercise. Direct hypotonic drinks target the main cause of fatigue in sports, namely dehydration by rapidly changing water and energy.

How to make
- 100 ml of pure fruit juice
- 1 liter of water
- A little salt
Combine all ingredients and chill.