Something more than just water to recover after doing sport. Do you know what they contain?

Isotonic beverages are beverages that sports people use for replacing fluid and electrolytes lost through sweating.

What do these drinks contain?

• 90% water
• Complex carbohydrates, and simple sugars, normally glucose, fructose, sucrose or maltose.
• Minerals, such as potassium, sodium, chlorine, magnesium and, in some cases, calcium, citric acid or lemon or strawberry aromas.

The differences between isotonic beverages and others reside in the type of carbohydrates they contain, in their osmolarity and in their sodium concentration.

• Some are richer in simple sugars like glucose, or fructose, for very high intensity activity, where you sweat profusely and energy needs are immediate.
• Others contain more complex hydrates such as maltose or dextrin-maltose polymers (long sugar molecules) when the effort made lasts longer and the glucose levels in the blood need to be kept stable.
• Osmolarity refers to the concentration of total solutes in a solution. The solutes are substances that are present in the least amount and dissolve in the mixture. If osmolarity is high, it helps dehydration. That is why sports drinks are called isotonic, that is, osmolarity is similar to that of body fluids.
• Sodium is fundamental to avoid problems like confusion, fatigue, cramps or nausea. If you drink a lot of water during a sports event, the sodium levels drop and this interferes with the amount of water and hydrates that can be absorbed in the intestine.

In short. You can take isotonic beverages if:

• You are taking part in a high intensity or long sports session.
• If it is very hot and there is high humidity.
• If you are at a high altitude.

Remember:

• Drink before, during and after the activity.
• Drink small amounts.
• Try the beverage the day before the event. It could make you feel ill.

At home you can prepare your own home-made isotonic beverage

• 1 litre of water.
• Grapefruit, orange or lemon juice.
• 3 tablespoons of sugar (approx. 50gr).
• A dessert spoon of salt.
• A dessert spoon of baking soda.

 Always consult your doctor if you have any queries. Good hydration is indispensable for performing well at sports.

This post is also available in: Spanish