Have you ever wondered why athletes and sportsmen who perform great efforts such as cyclists manage to keep those rhythms high.
In addition to rigid and intense training and a healthy diet, they need to stay hydrated and help the body to bear all this considerably.
Very well known are the images we see on television during a football match or a cycling competition in which the professional consumes the bottle before, during and at the end of the race. Bottles that are successful even with non-professionals, with people who do not practice sports at high levels and who allow themselves a few hours of intense training every week.
And this is where the isotonic drink comes in. So what is it about What is an isotonic drink
Contents
- What is an isotonic drink
- But why drink this sport drink
- Above all, it effectively fights dehydration
- Who can use it
- Where can you buy an isotonic drink
- A do-it-yourself isotonic drink
- My opinion on isotonic drinks
Let’s start with the word “isotonic”: in the medical field it means a solution that has osmotic pressure and a concentration similar to that of blood plasma.
But we are not doctors and we have not understood a word of what is written above, so simply say the isotonic drink is a drink that contains the same concentration of elements such as sugar, mineral salts and vitamins very similar to the concentration of same elements in our blood. It is a drink that is part of the sports drink category, not to be confused with energy drinks whose purpose is to integrate the energy expended in the course of intense efforts.
There are 2 types of sport drinks in addition to our isotonic drink:
- The hypertonic with saline and sugar concentration higher than that of the blood (like a fruit juice) and therefore less suitable for those who play sports because the body, to dilute the substance, must necessarily subtract liquid from the blood.
- The hypotonic with salt and sugar concentration lower than that of the blood. An example of a hypotonic drink could be plain water.
But a simple water is not enough, in fact the isotonic is suitable for those who perform intense sports performances for 1 hour or more on a regular basis. You can be an athlete such as a cyclist, a runner or even simply an amateur player who plays a few 5-a-side football matches or a person who jogs particularly rigid every day. It is not recommended for those who make short, less intense efforts such as a normal walk for example. But why drink this sport drink
In addition to seeing others who consume it, we must ask ourselves why it is useful for those who practice relatively intense sports.
The drink is so loved because it seems to be able to overcome the loss of water and mineral salts due to intense and prolonged effort. In fact, everything that the isotonic drink contains does not overload the stomach and quickly passes from the intestine to the blood to the advantage of the muscles, which would benefit more quickly.
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Isostad Hydrate & Perform, Powder mix for Isotonic sport drink, Orange Flavor – 400 g
Amazon
4,99 € -
Isonam Energy – Named – Isotonic hydrosaline drink with Mineral Salts, Maltodextrin and Vitamins (Flavor: LEMON)
Amazon
€ 13.59 -
PowerBar Isoactive Red Fruit 1320g – Isotonic Sports Drink – 5 Electrolytes + C2MAX
Amazon
€ 22.64 -
Enervit Sport Isotonic Drink Orange Taste 10 Sachets Of 15 g
Amazon
€ 10.78 -
Science In Sport SiS Go Energetic Isotonic Gel, Macedonia Flavor, 15 x 60 ml – 1140 g
Amazon
21,99 € -
3 Enervit Isotonic Drink 420 g. gusto Arancio, Reidratazione, Maratona Dles Dolomites Enel 2018
Amazon
23,44 € -
Isostar Hydrate & Perform 2x400g Isotonic Electrolyte Drink – Electrolyte Solution to Support Athletic Performance – Cranberry, 2-Pack
Amazon
€ 25.81 -
Enervit, Isotonic Drink, Lemon Flavor Supplement, Rehydrating Drink, for Prolonged Efforts, Reduces Tiredness, with Vitamin D, Thiacin and Niamine, Without Artificial Flavors, 420 Gram Jar
Amazon
6,05 €
Above all, it fights dehydration effectively
From what you can guess it is not a simple drink, so let’s go into a little detail and find out what it is made of:
According to one of the most recent definitions, isotonic drinks are rich drinks of carbohydrates, potassium and sodium, ideal for regaining all the energy expended during a long and exhausting physical workout. In addition to water and electrolytes (such as magnesium and calcium), isotonic drinks contain everything we have lost during a long and intense physical workout. Furthermore, these drinks contain different sugars such as fructose, glucose and maltodextrin.
It is very important to know that a drink of this type should be drunk adequately before, during and after training with the intake of a quantity that can go from 0.4 to 0.8 l / h during physical activity. If you are in a particularly hot situation it is possible to cross the threshold but without exaggerating. It is recommended, for those who practice an endurance sport, to drink according to the need for thirst that is perceived because it turns out to be a solution similar to the assumption of a fixed amount in a predetermined period of time. Who can use
it It is recommended to test the quantities during training in order to find the most suitable method for our needs and not to imitate the professionals. They too have tested the different types of isotonic drinks and the quantities of intake.
We mentioned maltodextrin first. An element included in our isotonic drink to which we must pay close attention as it has a high glycemic index. And we know by now, if the glycemic index is too high, it leads to diabetes.
But don’t worry if you don’t overuse it, as you should do for any product. Furthermore, particular attention must be paid to the acidity rate in ready-made drinks which, if drunk during the day in small doses, can be harmful to our teeth.
Although this sport drink has the advantage of being the best for dehydration and energy supply, it should not be exceeded as you could run into intestinal problems and gastritis even during training.
Each drink should be tested and many factors should be taken into consideration such as the person’s preferences, concentration of fructose which can cause gastrointestinal upset, exertion required and the athlete’s body fluid requirement. Where can you buy an isotonic drink?
You can find this type of drink easily on the market: in the decathlon spaces, in sports shops and supplements or directly online on Amazon or on specialized sites. Warning: on the market you will find many types and many containing additives, sweeteners and dyes not suitable for those who want to lose weight.
However, one of the problems that afflicts the average user is the high cost is, as just introduced, the additives that are inserted inside and that you can find both online and on the shelves of specialized centers. A do-it-yourself isotonic drink
So why not make it yourself
Here is a way to prepare a do-it-yourself isotonic drink with natural ingredients that is equally effective:
Preparation is very simple and quick. Just a short time at the supermarket or you might even find everything you need at home. Here’s what you need:
- 1 liter of water
- 1 teaspoon of baking soda
- 2 tablespoons of sugar
- 1 teaspoon of fine iodized sea salt
- 2 lemons
Once you have taken the ingredients, you need to fill a one-liter bottle with plain water and add, in order, the tablespoon of baking soda, 2 tablespoons of sugar and 1 teaspoon of iodized sea salt. The mixture must be mixed until a fairly homogeneous solution is obtained.
Once this procedure is finished, you need to squeeze the two lemons and pour the juice obtained into the drink we have prepared previously. Then mix the final mixture again, pour it into a bottle or flask, shake it well and let it rest for at least 30 minutes before drinking.
-
Isostad Hydrate & Perform, Powder mix for Isotonic sport drink, Orange Flavor – 400 g
Amazon
4,99 € -
Isonam Energy – Named – Isotonic hydrosaline drink with Mineral Salts, Maltodextrin and Vitamins (Flavor: LEMON)
Amazon
€ 13.59 -
PowerBar Isoactive Red Fruit 1320g – Isotonic Sports Drink – 5 Electrolytes + C2MAX
Amazon
€ 22.64 -
Enervit Sport Isotonic Drink Orange Taste 10 Sachets Of 15 g
Amazon
€ 10.78 -
Science In Sport SiS Go Energetic Isotonic Gel, Macedonia Flavor, 15 x 60 ml – 1140 g
Amazon
21,99 €
My opinion on isotonic drinks
In this article we have seen all the details of the isotonic drink, the definition, uses, advice and disadvantages that unfortunately, like any product, can make it difficult for us to take it. I want to reiterate that the amount that must be taken during physical activity must be studied and tested as any athlete has already done. Getting the right balance between physical exertion and hydration is essential to allow our body to remain healthy during exertion.
