Choosing an isotonic sports drink can be the best option in some cases. Knowing where you lie in terms of what your needs are when it comes to choosing a sports drink is very important to help ensure you are getting what will help your body function optimally.
An isotonic sports drink will normally contain about 6-8% of total carbohydrates, making it a great way to boost your energy levels. Since carbohydrates are the body's preferred source of muscular fuel while exercising, making sure you are replacing the carbohydrates that are depleted will become important if you hope to keep exercising for an extended duration of time.
Usually an isotonic sports drink will contain about 120-170 calories per 500 ml of fluid. This is a good amount for someone who is participating in moderate intensity activities that are going to be lasting for over an hour.
These types of beverages can also work well when used as a post-workout drink since they will help replenish muscle glycogen and any lost fluid. Do note however, if you are going to use it as a post-workout drink, you might want to find a way to add some protein to it, either through using protein powder or eating some protein rich food, as right after you workout your body is going to require amino acids to help with muscle rebuilding and repair.
If you are looking to make your own beverage of this nature, mix together 200 ml of squashed orange along with one litre of water and a pinch of salt (about one gram).