Isotonic drink – natural hydration and improved performance
Maintaining proper hydration is crucial throughout the year, especially when practising endurance sports. Poor hydration inevitably leads to decreased performance, inflammation and various, often serious health problems. How can you ensure proper hydration? Isotonic drinks, rich in electrolytes, can be an effective solution. How do they work and what is behind their beneficial effects?
Isotonic drinks – what are they?
An isotonic drink is a beverage whose osmolality (i.e. concentration of active particles) is similar to the density of blood plasma. This concept is particularly important in the context of hydration.
If a drink is osmotic, it has the same ratio of nutrients to fluid as our blood. A drink constructed in this way passes through the digestive system without the need for further dilution. It quickly enters the bloodstream and provides nutrients, minerals and vitamins that are essential for our health.
Isotonic drinks – who are they recommended for?
Isotonic drinks are particularly popular among endurance athletes who need them to stay in shape for long periods of time. Modern isotonic drinks not only provide energy and electrolytes that are important for our muscles. They also contain additives such as sodium and other minerals that help replenish losses resulting from excessive sweating.
Isotonic drinks are therefore recommended for anyone who needs to constantly replenish fluids and minerals lost during physical exertion, sweating or prolonged exposure to excessively humid and hot environments. The benefits of isotonic drinks include:
- Endurance athletes
- Bodybuilders
- Cyclists, runners
- Manual workers
- Elderly people
Properties of isotonic drinks – what are they?
Consuming isotonic drinks during long training sessions helps maintain and improve athletic performance, as well as protecting the body from overheating and excessive loss of nutrients, including electrolytes. These properties, as well as the stimulating effects of isotonic drinks, are primarily due to the significant amounts of carbohydrates they contain, including:
- Glucose
- Glucose polymers
- Sucrose
- Carbohydrates other than simple sugars
In addition, these drinks are good at quenching thirst and aid fluid absorption during physical activity thanks to their high sodium concentration. In addition, isotonic drinks also contain other macro- and microelements that support the proper functioning of the body, including:
- Magnesium
- Potassium
- Iron
- Calcium
- Selenium
- Vitamins B and C
Isotonic drinks – effects on the human body
Isotonic drinks are primarily intended for physically active people, as well as those who need quick and, most importantly, effective hydration. Isotonic drinks are known for the following functions:
- Better absorption of nutrients – carbohydrates and sodium are better absorbed by the intestinal tract thanks to the density of isotonic drinks, which is similar to that of body fluids.
- Compensates for losses resulting from excessive sweating – sweat is a mixture of water and sodium, isotonic drinks prevent their loss, promoting good hydration and facilitating water absorption during physical activity.
- It reduces glycogen consumption – one of the most important glucose reserves in our body, protecting us from unexpected energy drops.
- A good source of carbohydrates and sodium – essential for simple hydration during light exercise, such as walking or cycling.
Sugar-free isotonic drinks – a healthy source of energy?
One of the most interesting alternatives to traditional isotonic drinks are products without white sugar with a high glycaemic index, i.e. sucrose, glucose or fructose. Sugar-free isotonic drinks still contain carbohydrates, but they do not belong to the group of substances that are difficult to digest and poorly tolerated by the human body.
What is more, sugar-free isotonic drinks do not cause an immediate spike and subsequent drop in insulin levels. This allows you to enjoy all the benefits of isotonic drinks without worrying about the risk of high blood sugar levels. The most commonly used substitutes for simple sugars are substances with a zero glycaemic index, such as erythritol, xylitol or sorbitol.
Powdered isotonic drinks – what you need to know
Highly concentrated commercial isotonic drinks often contain too many calories, which, during occasional short-term exercise, stimulate the body by increasing blood sugar levels and then dramatically lowering them, thus leading to weakness.
The answer to such drinks are isotonic powders, products added to water, developed on the basis of natural, healthy and safe ingredients. They contain large amounts of helpful electrolytes, as well as vitamin supplements and elements that improve the overall hydration of the body.
How can you benefit from isotonic drinks dissolved in water? If the product comes with a measuring spoon, the most sensible option is to follow the instructions for use included in the packaging. Isotonic drinks for water are usually used as follows:
- Pour approx. 500 ml of low-mineralised spring water or tap water into a bottle, large cup or jug
- Then add approx. 10 g of isotonic powder to 500 ml of water and mix thoroughly
You can always have this drink on hand and consume it throughout the day. Why can't highly mineralised water be used to prepare isotonic drinks? The high concentration of minerals and electrolytes in the solution makes it hypertonic, meaning that its density is much higher than that of blood plasma, thus failing to provide adequate hydration.
Isotonic drinks – are they helpful for hangovers?
Isotonic drinks can help alleviate the symptoms of a hangover, i.e. the weakness of the body caused by excessive alcohol consumption. In this state, the body needs large amounts of fluids and electrolytes to rehydrate and eliminate the toxic products of alcohol breakdown.
Isotonic drinks provide important electrolytes, such as magnesium, which can restore the body's electrolyte balance. Vitamins and minerals also help reduce the fatigue typical of a hangover, helping the body return to its original state.
Isotonic drinks and electrolytes – do they hydrate?
Isotonic drinks are inextricably linked to electrolytes. Thanks to their high content of ingredients such as sodium, potassium and magnesium, isotonic drinks compensate for and replenish water and energy lost during training or on hot days.
Isotonic drinks and energy drinks – how do they differ?
Isotonic drinks are the opposite of hypertonic drinks, which we can call energy drinks. Energy drinks are characterised by a high concentration of active particles, exceeding the concentration in blood.
Because of this, when we consume energy drinks, our bodies have to dilute the liquid we drink and remove water molecules from the blood. These drinks are therefore not suitable for replenishing the water and mineral balance. What is more, drinks containing caffeine accelerate the body's metabolism and promote sweating, causing us to lose the water and electrolytes we need through sweat. An alternative to energy drinks can be isotonic drinks containing other natural stimulants, such as taurine or curcumin.
Homemade isotonic drink – how to make it?
For people who exercise every day, isotonic drinks can be an expensive expense. The most sensible option is to use powdered isotonic drinks or prepare a homemade isotonic drink from ingredients already available at home. What is an example recipe for a homemade isotonic drink?
Ingredients:
- 2-3 tablespoons of erythritol
- 1/4 teaspoon of salt
- 1/4 cup of boiling water
- 1/4 cup of lemon juice
- 3/4 cup of cold water
Dissolve the erythritol and salt in boiling water in a jug. Then add the juice and cold tap water. The above recipe will make 0.5-1 litre of a delicious, homemade isotonic drink.
Bibliography
‘Mineral composition and nutritional value of isotonic and energy drinks’ – A. Leśniewicz, M. Grzesiak, W. Żyrnicki, J. Borkowska-Burnecka, scientific journal Biological Trace Element Research, Springer, 2016.
‘The role of functional beverages in athletic performance and recovery’ – S. Orrù et al., scientific journal Nutrients, MDPI, 2018.
‘Utility of an Isotonic Beverage on Hydration Status and Cardiovascular Alterations’ – E. E. Bechke, M. E. Zaplatosch, J-Y. Choi, W. M. Adams, scientific journal Nutrients, MDPI, 2022.
‘Energy drinks and athletic performance, cardiovascular risk and genetic associations; future perspectives’ – J. Gutiérrez-Hellín, D. Varillas-Delgado, Nutrients scientific journal, MDPI, 2021. ‘The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective’ – D. S. Rowlands, B. H. Kopetschny, C. E. Badenhorst, scientific journal Sports Medicine, Springer, 2022. ‘Unilateral fluid absorption and the effect on peak power after consumption of commercially available hypotonic, isotonic and hypertonic sports drinks’ – D. S. Rowlands, D. L. Bonetti, W. G. Hopkins, International Journal of Sport Nutrition and Exercise Metabolism, Sheridan, 2011. ‘Evidence for the efficacy of performance-enhancing products: a systematic review’ – C. Heneghan et al., BMJ Open scientific journal, BMJ, 2012.
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