Numerous letters have been received from our customers saying that often these sports bottles contain some kind of opaque liquid. What kind of drink is that?
As it turned out, these drinks are an isotonic cocktail, like energy without gas. They began to be developed in the mid-1960s in the United States. Since then, these drinks have been widely used in professional sports.
The purpose of these drinks is to quickly restore the balance of substances that are eliminated from the body during sweating under intense physical activity. Isotonic beverages contain sugars, fructose, and complex hydrocarbons such as maltodextrin and dextrin. Salts and minerals (magnesium, calcium, potassium, sodium) are also always added to these drinks.
Sports specialists recommend using such drinks only to increase physical endurance. Daily consumption of isotonic drinks as an alternative to water is prohibited. Harvard University scientists also reported that sweeteners, which are traditionally part of sports drinks, can cause cancer.
Therefore, you can drink isotonic drinks only at maximum physical activity, when the body is almost exhausted. If you feel that you are just dehydrated and not exhausted, you should not drink such drinks. You should quench your thirst with normal drinking water.
The same goes for regular exercise. If you are a fitness or amateur athlete, you should not drink such drinks at all, even in training. Isotonic drinks can only be consumed by professional athletes. Without these drinks, they will not be able to achieve maximum results and set records. Every time they drink a stimulating drink, they dramatically restore the balance of substances. However, this rapid recovery is a significant health hazard. But athletes get a lot of money for it.
Sports enthusiasts should not chase professional athletes. If you drink 100 ml of water every 15 minutes of training, your body will never be exhausted or dehydrated. If you are engaged in amateur football or other game sport, then drink 150-200 ml of water 2 hours before the match. The stimulant drink can only be drunk once 15 minutes before the match. You will not need any further energy. Remember that you are not a professional sportsman. You are not paid to wear out your body by the use of various stimulant drinks.
How to choose a sports drink?
The fitness industry is growing rapidly and offers new forms for familiar products. In this article, we will discuss what sports drinks are and how to choose the right one.
What are sports drinks and who are they for?
Sports drinks are a mixture of water and salt (e.g. sodium and potassium) with a small number of carbohydrates (sugar). They are designed to recover liquids and salts lost during exercise.
Sports drinks are necessary for those who sweat. Reasons can be different: you dance, run, perform strength training, fence or just walk in the heat. As soon as your body temperature rises, your body sweats and thus gets rid of unnecessary heat, losing not only water but also salt (electrolytes).
Yes, your body can cope with a small loss of fluid, but strong and prolonged sweating can lead to dehydration, which reduces productivity and reaction, increases heart rate, and worse tolerated temperature rise.
In an article for 2006, the Montein scientist suggested that the intake of electrolytes (isotonic) should be considered only as part of the preventive process and the most important is to prevent the consumption of excess liquids.
In September 2015, an article was published, which considered how important the addition of sodium in a continuous running for 30 hours. Participants in the 161-kilometer race took body measurements before and after the competition. According to the blood test results, 6.6% of participants had sodium hyponatremia after the competition.
However, hyponatremia had nothing to do with the eating strategy. Low consumption of additives with sodium plays an insignificant role in the development of hyponatremia, but excess fluid consumption is the main reason for the development of hyponatremia. The logic is simple – you consume more liquids at a distance, sweat more, wash more salts.
However, this, of course, does not mean that you have to stop drinking at all and replenish the salt balance with liquids or pills while running. There is, for example, a study from 2015 which found that athletes who took salt pills had a higher concentration of sodium in their blood at the finish of the race.
In hot weather conditions and athletes who sweat heavily, it is recommended to consume sports drinks and other solutions both the day before the start and at the race itself.
Here it is important to add that serious problems can occur under long (from 2-4 hours and above) loads, when a person can lose a large amount of fluid – with sweat, and, accordingly, along with it and salts.
However, even at more moderate loads, you will simply feel better if you keep in mind this knowledge of water and salt balance and compensate for lost minerals, for example, with the help of special sports drinks.
What are the sports drinks
All drinks can be divided into hypotonic, isotonic and hypertensive.
- Hypotonic – less concentrated, absorbed faster than water or other liquids. Shown to quickly replenish water in the body during and immediately after class
- Isotonic drinks are balanced with bodily fluids and are also absorbed quickly enough to replenish water after exercise
- Hypertensive solutions are used as regenerating drinks because they have a high concentration of carbohydrates and average protein content. They are used for workouts of medium intensity, but only in combination with hypotonic drinks. Hypertonic drinks should not be used during normal workouts, as they “pull” water in the intestines and are absorbed very slowly.
Sports drinks can be ready – they are liquid, sold in bottles and ready for immediate consumption, and there are concentrates in the form of a dry mixture (looks like a powder), pressed briquettes (similar to large pills) and semi-liquid (consistency honey) – they must be dissolved in water.
Ready-made drinks – it is certainly convenient, but expensive, and the content of salts and vitamins is quite low. Since manufacturers need a stable product with a long shelf life, they make compromises.
Dry mixes for preparation of sports drinks give great variability, and in terms of portions are much cheaper than the ready-made analogs.