Hydration is a key component to a successful road cycling experience. Whether you’re training for a race or enjoying a leisurely ride, staying hydrated with the right balance of electrolytes and carbohydrates can make all the difference. Commercial isodrinks are convenient, but they can also be expensive and packed with unnecessary additives. Why not try making your own DIY isodrink? In this post, we’ll explore how to create effective, delicious, and budget-friendly hydration beverages right at home.
Ingredients:
For 750 ml recipe:
- 500 ml water
- 250 ml fruit juice
- 2-3 tbsp (25 g) maltodextrin
- 1/4 tsp (1.5 g) salt
For 500 ml recipe:
- 330 ml water
- 170 ml fruit juice
- (15 g) maltodextrin
- 1/4 tsp (1 g) salt
These ingredients provide a balanced mix of hydration, electrolytes, and carbohydrates to keep you fueled during your rides.
Preparation:
- Mix the Water and SaltStart by pouring 500 ml of water into your mixing jug or bottle. Add 1/4 teaspoon (1.5 g) of salt to the water. Stir well until the salt is completely dissolved. This step is crucial for ensuring that your drink has the necessary electrolytes to help with hydration and muscle function.
- Add the MaltodextrinNext, add 2-3 tablespoons (25 g) of maltodextrin to the saltwater mixture. Maltodextrin is a complex carbohydrate that provides a steady release of energy, making it ideal for endurance activities like cycling. Stir the mixture thoroughly until the maltodextrin is fully dissolved.
- Incorporate the Fruit JuicePour 250 ml of your chosen fruit juice into the mixture. The fruit juice adds flavor and provides additional carbohydrates, vitamins, and minerals. Stir the mixture well to ensure all the ingredients are fully combined.
- Adjust and TasteTaste your DIY isodrink to make sure it meets your preferences. If you find it too salty or sweet, you can adjust the ingredients slightly. Add a bit more water if it’s too strong or more fruit juice if you prefer a sweeter taste.
- Chill Before UseFor the best taste and hydration effect, chill your DIY isodrink in the refrigerator for at least an hour before use. A cold drink is more refreshing and can help keep your body temperature regulated during your ride.
Nutritional values
Per 100 ml:
- Calories: approx. 27.33 kcal
- Protein: approx. 0.2 g
- Carbohydrates: approx. 6.53 g
- Sugar: approx. 2.8 g
- Fats: approx. 0.03 g
- Sodium: approx. 77 mg
Per 750 ml bidon:
- Calories: approx. 205 kcal
- Protein: approx. 1.5 g
- Carbohydrates: approx. 49 g
- Sugar: approx. 21 g
- Fats: approx. 0.2 g
- Sodium: approx. 577 mg
Per 500 ml bidon:
- Calories: approx. 137 kcal
- Protein: approx. 1 g
- Carbohydrates: approx. 33 g
- Sugar: approx. 14 g
- Fats: approx. 0.15 g
- Sodium: approx. 385 mg
Creating your own DIY isodrink is a fantastic way to stay hydrated and energized during your road cycling adventures. Not only can you save money, but you also have full control over the ingredients, ensuring a healthier and more personalized hydration option. Give these recipes a try and experiment with different flavors and ingredients to find the perfect blend for your rides. Happy cycling!
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