Sports drink

Sport Drinks
Sports drinks are also called as “electrolyte
drinks” are basically designed to replenish the
loss of fluid and electrolytes and provide quick
energy during exercise and sports activity.
There are three types of sports drinks all of
which contain various levels of fluid,
electrolytes, and carbohydrate are:

1. Isotonic Drinks
2. Hypotonic Drinks
3. Hypertonic Drinks
WHAT DOES AN ISOTONIC DRINK CONTAIN?

• Water is the main ingredient of the drink. It ensures hydration during effort.
• Carbohydrates to ensure energy intake and enable continuous physical effort.
The quantity of carbohydrates in a drink must be between 60 et 80 g / liter.
• Sodium to recover salts lost in sweat. In addition, sodium triggers a sensation of
thirst and makes it easier to assimilate water and carbohydrates.
• Group B vitamins to facilitate the transformation of into energy and help combat
fatigue.
• Potassium is useful in hot or warm weather.
• Magnesium to help reduce fatigue.
• Antioxidants to help the body defend itself against certain toxic waste produced
by cell activity.
• There may be protein in the drink, but this is rare. It may be helpful over long
periods of effort, i.e. more than 3 hours.
WHEN SHOULD I HAVE AN ISOTONIC DRINK?

• Endurance sports, such as triathlon, involve a risk of dehydration through

perspiration. Sweat is composed of water and minerals (mainly sodium, but
also a little potassium). During effort, the body may lose over one and a
half litres in perspiration an hour, and sometimes up to 3 litres an hour. So,
unless this loss is balanced by drinking, the body becomes dehydrated.
Moreover, we know that muscles use energy during effort, so regular
carbohydrate intake enables us to make up for losses and maintain effort.
Isotonic drinks are the best solution since they provide water, sodium, and
carbohydrates. They are 'all-in-one' drinks.
After an hour of effort, you will thus need to drink isotonic drinks regularly.
The required dose is 1 mouthful every 10-15 minutes from the start of your
effort.
WHAT IS AN ISOTONIC DRINK?
• A drink is isotonic when it contains the same particulate
concentration as blood. In order to determine this, we
study the osmolarity of the drink, which must be
between 270 and 330 mOsml / litre (the number of
osmoles (Osm) of solute per litre) in order to be isotonic.
So, a drink is hypotonic when less concentrated than
blood and hypertonic when more concentrated.
• The purpose of an isotonic drink is to improve the intake
of water, minerals, and nutrients to facilitate the
replacement of what the body uses during effort. It
facilitates rehydration while contributing to the proper
assimilation of the particles needed to support effort
(glucose, sodium, etc.)
WHY SHOULD I USE ISOTONIC DRINKS

• An isotonic drink is easily absorbed and quickly leaves the stomach, to ensure
optimal efficiency and comfortable digestion.
• A hypotonic drink is less easily absorbed than an isotonic drink but may be useful
in very hot weather.
• A hypertonic drink is too concentrated and takes too long to leave the stomach,
which may cause digestion issues, potentially causing dehydration through a
demand for water in the stomach to dilute the concentration.
• It is essential that you respect the doses shown on the packaging of your drink to
make the most of its isotonic properties.