Идеальный изотоник своими руками. Что пить до/ во время/ после бега.

In this video, I explain in detail what an isotonic drink is: Why runners and athletes need it Which elements (sodium, potassium, magnesium) are really important in it How to determine electrolyte loss How to adapt the recipe to the climate And why a homemade isotonic drink is better than store-bought and pharmacy alternatives I also share two specific recipes: for hot climates (e.g., Thailand) and for moderate climates (St. Petersburg). Recipe for Thailand (tropical climate): Sea salt - 1 teaspoon (~2000 mg sodium) Potassium citrate - 1/3 heaping teaspoon (~550 mg potassium) Magnesium citrate - 1 scoop (~300 mg magnesium) Honey - 1 tablespoon (~15 g carbohydrates) Juice of 1 lime Water - 1 liter Recipe for St. Petersburg (temperate climate): Sea salt - 1/2 tsp (~1000 mg sodium) Potassium citrate - 1/4 tsp (~400 mg potassium) Magnesium citrate - 1/2 scoop (~150 mg magnesium) Honey - 2–3 tsp (~10 g carbohydrates) Lemon juice - to taste Water - 1 liter 🔴 Individual training plans - https://makarovpro.ru/onlaintrener 🔴 Courses and programs for runners - https://makarovpro.ru/run ▪️ INSTAGRAM (Recognized as extremist and banned in the Russian Federation) -   / dnevnik_marafonca   ▪️ VK Group - https://vk.com/dnevnik_marafonca ▪️ Telegram - https://t.me/dnevnik_marafonca ▪️ Strava   / strava   #MarathonDiary #running #ultramarathon #trailrunning