Isotonic or electrolytic drink: what are the differences and when to choose?
When you're an athlete and looking for a drink to accompany your workouts, you often come across electrolyte drinks and isotonic drinks , but you're probably wondering which one to choose?
In this article, we will look at the differences between these two types of drinks and who they are best suited to!
I. What is an electrolyte drink?
An electrolytic drink is a drink that is mainly composed of water and electrolytes such as sodium , potassium and magnesium . However, it can also contain carbohydrates that will provide you with energy and optimize your hydration . Furthermore, an electrolytic drink is a drink that is intended to be hypotonic , that is to say that its concentration of solutes (electrolyte, sugar, etc.) is lower than that of blood plasma (less than approximately 275 mOsm/L).
Electrolyte drinks will actually help you stay hydrated during light to moderate exercise or in extreme heat , for example. After losing fluids through sweat, it's also important to restore your body's electrolyte balance , so these drinks will help.
They come in several forms depending on your needs: they can be natural , like coconut water for example, which contains electrolytes, and can also be prepared at home , with water and salt, to provide sodium for example, or bought in a store.
II. What is an isotonic drink?
An isotonic drink is a drink whose concentration of dissolved particles of electrolytes and carbohydrates is similar to that of blood plasma.
Generally, it is composed of water as well as carbohydrates , to allow sufficient energy intake and electrolytes, such as sodium, potassium, calcium and magnesium, during prolonged physical effort.
The purpose of these supplements is to conserve energy during a sports session and to stay well hydrated. This is why they are perfectly suited to endurance sports such as running , cycling or triathlon, for example.
III. Differences between isotonic and electrolyte drinks
Electrolytic (hypotonic) drinks and isotonic drinks are mainly distinguished by their composition , osmolarity and use .
Hypotonic drinks, also called electrolytic drinks, have a lower osmolarity than blood plasma. This means they are more diluted, which will promote rapid absorption of water into the body . These drinks are ideal for replenishing water and mineral losses after heavy sweating, such as during light or moderate physical activity, extreme heat, or in cases of dehydration due to illness. They provide essential electrolytes such as sodium, potassium, and magnesium without overloading the body with carbohydrates, making them suitable for general hydration.
On the other hand, isotonic drinks are designed to have an osmolarity close to that of blood plasma (around 280 to 300 mOsm/L), optimizing the balance between rapid absorption and energy intake. They are specifically adapted to intense and prolonged physical efforts such as cycling or running because they combine carbohydrates, 6 to 8%, with electrolytes , to maintain energy levels and support sports performance.
IV. When should one or the other be favored?
Hypotonic electrolyte drink
Hypotonic drinks contain almost no energy but provide essential minerals (sodium, magnesium, calcium and potassium). They are recommended for light efforts or even efforts when hydration needs are increased , including yoga, walking or weight training, but also endurance sports such as cycling or running. It is also recommended to consume them in hot weather or in case of dehydration, due to illness or other causes.
Isotonic drink
If you practice endurance sports, or simply long and intense activities, isotonic drinks will help you have the energy and electrolyte intake necessary to maintain good hydration and a good carbohydrate recharge . It is also important not to neglect the recovery part, by replenishing water, carbohydrates and electrolytes, which have then been lost.
V. Common benefits for athletes
If you are an athlete, whatever your choice, these two types of drinks will have benefits in common.
The first, in particular, is maintaining water balance . Indeed, it is important to compensate for water losses due to physical exertion. And in both cases, the goal is to ensure optimal hydration and recovery, before, during, and after exercise, in order to improve your performance.
They also help prevent minor problems caused by electrolyte deficiencies. Thanks to the minerals these drinks provide, they can help prevent cramps , for example, which are directly linked to this deficiency.
Also, these two types of drinks can be used at the same time. Indeed, isotonic drinks will provide you with more energy during exercise, while electrolyte or hypotonic drinks will optimize your hydration!
VI. The benefits of Hydratis lozenges
Hydratis is a solution that contains electrolytes and a small amount of sugar, helping to increase water absorption in your body and therefore improve your hydration. The goal ofHydratis lozenges is to maintain your body's water balance and ensure the necessary intake of electrolytes and minerals.
Hydratis can be used daily for well-being, exercise, during hot weather, or to relieve fatigue. Hydratis lozenges are available in a variety of flavors, including wild berry, peach, coconut, and more!
It's now easier for you to understand and choose the right type of drink for you. Electrolyte drinks can be consumed daily and in many different situations. Isotonic drinks are best used during intense sports activities or prolonged exercise.
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