The Ultimate Guide to Homemade Isotonic & Energy Drinks (and the risks associated with many popular brands)

Are you tired of spending your hard-earned cash on commercial energy drinks that can potentially harm your health and performance? The International Stunt Academy presents the ultimate guide to homemade isotonic and energy drinks that not only save you money but also boost your well-being and authentic performance. Discover the importance of adding salt to water during intense training sessions, learn how to make delicious and healthy isotonic and energy drinks at home, and explore the risks associated with excessive commercial energy drink consumption. Say goodbye to artificial additives and hello to natural hydration and energy for your high-octane stunt training!

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We understand that in the midst of rigorous training, it's crucial to maintain hydration and energy levels. This guide will explain the importance of adding salt to your water, provide guidelines on the correct amount, and offer some easy-to-make isotonic and energy drink recipes to help you stay replenished and fueled during your training.

The Value of Adding Salt to Water When Training Hard:
While training, your body loses essential electrolytes through sweat, which includes sodium. Sodium plays a vital role in maintaining fluid balance, nerve function, and muscle contractions. Drinking lots of water without electrolytes can lead to a condition called hyponatremia, where sodium levels in the blood are too low. Therefore, adding salt to your water can help prevent this condition and keep you well-hydrated.

How Much Salt to Add:
As a general guideline, add ¼ teaspoon of SEA SALT (never table salt or rock salt), to every 1 liter (about 34 ounces) of water. This amount will vary depending on your individual needs, activity level, and climate. Consult your coach or a sports nutritionist for personalized advice.

IMPORTANT: Excessive salt intake or use of table salt instead of natural sea salt can lead to serious harm. Be sensible and if in doubt, take advice.

Quick and Easy Isotonic Drink Recipes:
Isotonic drinks contain a similar concentration of salt and sugar as your body fluids, helping to restore electrolyte balance and provide energy. Here are some recipes to try:

1. Lemon & Lime Isotonic Drink:
   1 liter (34 ounces) water (Still or sparkling)
   ¼ teaspoon sea salt
   2 tablespoons sugar or honey
   Juice of 1 lemon and 1 lime
   Mix all ingredients and store in a reusable water bottle.
   
   
2. Orange & Coconut Water Isotonic Drink:
   500 ml (17 ounces) water  (Still or sparkling)
   500 ml (17 ounces) coconut water
   ¼ teaspoon sea salt
   Juice of 1 orange
   Combine all ingredients, shake well, and refrigerate.

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Homemade Healthy Energy Drinks:
Natural energy drinks can boost your energy levels without the additives and excessive sugar found in many commercial varieties. Try these recipes:

1. Green Tea & Ginger Energy Drink:
   1 liter (34 ounces) brewed green tea, cooled. You can mix down with  sparkling water if you like some fizz
   2 tablespoons honey or agave syrup
   1 tablespoon grated ginger
   Juice of 1 lemon
   Mix the ingredients and store in a reusable water bottle.
   
   
2. Watermelon & Chia Seed Energy Drink:
   2 cups watermelon, blended and strained
   1 cup water
   1 tablespoon chia seeds
   1 tablespoon honey or agave syrup
   Blend all ingredients until smooth, refrigerate for at least 30 minutes to allow chia seeds to expand, and enjoy.

Adding salt to your water and preparing your own isotonic and energy drinks are simple ways to optimise your hydration and energy during intense training sessions at The International Stunt Academy. Being able to make these yourself also allows you to save money, tailor your recipes to your individual needs and experiment with recipes to find the combinations that work best for you. This can also help to reduce the risks associated with many popular brands. 

Stay safe and hydrated!


​Risks Associated with Consuming Too Many Commercial Energy Drinks:
Commercial energy drinks often contain high levels of caffeine, sugar, and other stimulants that can pose health risks when consumed excessively. Here are some of the potential risks and concerns associated with overconsumption of these beverages:

1. Caffeine / Stimulant Overdose:
   Excessive caffeine intake can lead to symptoms like rapid heartbeat, elevated blood pressure, anxiety, insomnia, and digestive issues. Severe cases can result in seizures and even death.
   
   
2. Sugar Overload:
   High sugar content in energy drinks contributes to weight gain, dental problems, and increased risk of type 2 diabetes.
   
   
3. Negative Interactions with Medications:
   The ingredients in energy drinks can interact with certain medications, causing adverse effects.
   
   
4. Potential for Addiction:
   Regular consumption of energy drinks can lead to dependence on caffeine and other stimulants, resulting in withdrawal symptoms when not consumed.

Studies and Resources to Explore the Topic Further:
Here are some studies and resources that delve into the risks associated with commercial energy drinks:

1. Study:
   "Health Effects of Energy Drinks on Children, Adolescents, and Young Adults" by Seifert et al. (2011) - This study highlights the potential health risks of energy drinks in younger populations. (https://pediatrics.aappublications.org/content/127/3/511)
   
   
2. Documentary:
   "The Truth About Energy Drinks" - This documentary by BBC's Horizon program investigates the science behind energy drinks and their potential dangers. (https://www.bbc.co.uk/programmes/b01n8z6n)
   
   
3. News coverage: 
   A 21-year old university student developed heart failure after "excessive" consumption of energy drinks, a new report suggests.
   (https://www.bbc.co.uk/news/newsbeat-56747731)

Examples of Athletes with Issues Linked to Energy Drinks:

1. Fabrice Muamba: In 2012, English footballer Fabrice Muamba suffered a cardiac arrest during a match. While the exact cause remains unclear, it was reported that he consumed a significant amount of energy drinks before the match. His case raises concerns about the effects of stimulants on athletes' heart health.
2. Ross Cooney: In 2000, Irish basketball player Ross Cooney died suddenly from Sudden Adult Death Syndrome after consuming four cans of a caffeinated energy drink. Though a direct link between the energy drink and his death remains unproven, the incident sparked debate about the potential risks of such beverages.

To summarise, while commercial energy drinks may provide a temporary boost, they also come with potential health risks when consumed excessively. It's essential to be aware of these risks and explore healthier alternatives, such as the homemade isotonic and energy drinks provided in this guide.