There are many sports drinks; energy drinks, recovery drinks, isotonic, protein, anticatabolic drinks, and in the following text we will focus on those that are most important for rehydration and rapid energy recovery – isotonic drinks and drinks with a higher carbohydrate content.
The importance of proper hydration
Body fluids and electrolyte balance are essential segments of the body’s optimal physiological function. During physical activity, physical work or due to exposure to elevated temperatures, a certain degree of dehydration can develop, and the ratio of intracellular and extracellular fluids changes. Hypohydration adversely affects results, makes thermoregulation and longer-term aerobic exercise difficult, and adversely affects cognitive functions. Hypohydration can occur if sweating is very intense or if there is little opportunity to drink during training/competition.
Water – the best drink, yes or no
Of course it is, but in case of intense sweating, water will not serve as the best source for replacing lost fluids. To better understand this, we will make a division into hypotonic, isotonic and hypertonic drinks. Since osmotic pressure is the true conductor of the relationship between body cells and the fluid that surrounds them, every active athlete should know that as much as 9/10 of the osmotic pressure in body fluids is regulated by electrolytes, and only 1/10 by carbohydrates and other substances. The largest number of rehydration drinks is isotonic (the concentration of electrolyte ions is the same as in blood). Hypertonic solutions have a higher ion concentration than in blood plasma, have a higher osmotic pressure than blood, and are designed to fill glycogen stores in the muscles. Hypotonic drinks can provide adequate amounts of fluid, but have an extremely low content of carbohydrates and electrolytes, such as some weakly mineralized waters, and of course, distilled water. The purpose of adjusting the concentration of electrolyte ions according to blood plasma is clear: it is best not to have any disturbances either in the positive or negative, because this can have negative consequences. So, if an athlete has a hypertonic drink on hand, he can “remake” it into an isotonic one by diluting it with water. The conclusion is that water has an osmolarity lower than that of blood plasma, i.e. it is not compatible with body fluids and therefore remains in the stomach for a short time, is quickly excreted in the urine and takes some of the minerals from the body with it. Whether we are engaged in physical activity, do demanding physical work or just sit in the office or somewhere in the sun, our body cools itself by excreting sweat and defends itself from high temperatures. The process of sweating itself loses necessary fluid, but also much-needed electrolytes such as sodium, potassium, magnesium, chloride, etc. Along with lost water, it is necessary to replace the excreted electrolytes since they have multiple tasks in the body; they participate in acid-base balance, maintain plasma volume and membrane potential, in transport processes and transmission of nerve impulses. If the balance between water and electrolytes is not established, the body experiences a kind of stress, and cramps or more serious complications can occur. Electrolyte replacement, primarily sodium, is important in order to retain fluid in the body and restore balance.
What is the purpose of sports (isotonic, energy) drinks
Replacement of lost fluid
Replacement of lost key electrolytes (Na, K)
Replenishment of carbohydrate reserves in the muscles (glycogen)
Improvement of overall physical and mental performance in serious athletes
Isotonic drinks have the same osmolarity as blood plasma, which is why they are ideal for quickly replacing lost fluid. One of the most important characteristics of these drinks is precisely the speed of replacement of lost fluid and accelerated recovery from exertion, therefore the main consumers of these drinks are athletes exposed to prolonged exertion, and more and more recreational and physically active people are reaching for such products.
In addition to the listed advantages, these drinks are practical and have a pleasant, refreshing taste.
How and when to take energy drinks
In general, energy drinks should be taken when training lasts longer than 60 minutes, and best during training or during competition. The easiest way is to prepare the drink in a water bottle and take a few sips every 15 minutes. If the weather is humid and hot, drink a larger amount and more often. In addition to professional athletes, during periods when we sweat a lot, we can also use isotonic drinks.
