Electrolytes in sport: isotonic or hypotonic drink?

Whether you are a beginner or a seasoned athlete, from Sunday jogging to triathlon, hydration is an important element to take into account in order to be in optimal shape during physical effort. In this article, we will see why sport rhymes with hydration as well as the different types of so-called sports drinks. Then we will give you help to choose the ideal drink.

Why hydrate during physical exercise?

During physical effort, we observe an increase in body temperature. To avoid overheating of our body, a temperature regulation is put in place. Thus, to lower this temperature our body sweats, it is perspiration. This will then lead to a loss of water and mineral salts (or electrolytes) such as sodium, potassium, magnesium and calcium.           

Sweating then leads to dehydration, which is characterized by a lack of electrolytes due to an imbalance between water intake and loss. Indeed, electrolytes are essential for athletes because they contribute to good hydration, muscle contraction and the transport of nerve messages from the brain to the muscles. Therefore, a deficiency in one or more of these electrolytes has repercussions on the functioning of the body, particularly during physical activity.

Magnesium contributes to muscle relaxation after contraction and therefore helps combat cramps following physical exertion.

Potassium plays a role in the transmission of nerve messages and in muscle contraction. It also has alkalizing properties, meaning it fights against acidity, particularly lactic acid produced during exercise. Lactic acid is the main factor promoting the appearance of muscle cramps.

Many athletes regularly eat bananas because they are one of the fruits containing the most magnesium and potassium and therefore help prevent cramps and muscle aches.

Regarding intake, it is considered that you should drink 0.5 liters of electrolyte-containing beverages for every hour of exercise. If the physical activity lasts less than an hour, water alone is sufficient.

What does “isotonic” and “hypotonic” mean?

These terms are used to describe the difference in concentration between the compounds present in the blood and those in the drink. We then speak of isotonicity when the proportions of substances are identical between the blood and the drink. A hypotonic drink has lower concentrations of solutes than in the blood.

There are also hypertonic drinks , also called energy drinks because they contain a lot of sugars and thus provide energy to the body.

However, hypertonic drinks reduce the rate of water absorption because the concentration of solutes being higher, there is first a stage of dilution of the drink thanks to the water present in the blood, which leads to temporary dehydration. It is once diluted that the water and electrolytes can then be absorbed by the body. As a result, hypertonic drinks can be used in particular conditions, particularly during efforts of more than 60 minutes for which the need for hydration is low, such as in cold weather because perspiration is lower and therefore dehydration is less.

How to choose the right sports drink?

A hypotonic drink can cover more water and electrolyte losses than sugar losses. An isotonic drink covers water, mineral salts and sugar losses in an equivalent way.

The drink should be chosen according to the planned effort. Indeed, an isotonic drink promotes the intake of water and electrolytes to compensate for losses caused by sweating during sports. They are therefore used for sports of effort and endurance such as during a triathlon or a marathon because there is a greater risk of dehydration.

Hypotonic drink is used when the goal is hydration rather than energy intake, because it contains very little sugar. It allows for faster water absorption and hydration. They are ideally used for recreational sports or shorter or less strenuous efforts.

However, the drink must also be chosen according to the needs of your body. Thus, if during exercise you experience gastric discomfort, the drink is too concentrated and you should therefore opt for a rather isotonic or hypotonic drink. On the contrary, if during exercise you feel the urge to urinate more quickly than usual, this means that the water has been absorbed too quickly and then eliminated, so you should switch to a more concentrated drink which leads to a slower and more gradual assimilation of water.

Hydratis is the solution to your problems. Indeed, Hydratis tablets allow you to make your own sports drink according to your needs and your body.

One tablet in 500ml of water makes a hypotonic drink. It is also possible to have an isotonic drink with two tablets in the same volume of water (500ml).

Hydratis lozenges are enriched with mineral salts (sodium, potassium, magnesium, zinc and manganese) and help cover losses during exercise. They are also a source of energy thanks to their carbohydrate content (sucrose). Hydratis has thousands of customer reviews that have been able to optimize their daily hydration.

To conclude, a hypotonic drink is therefore less concentrated than an isotonic drink. To choose the ideal drink, you must take into account the effort made during physical exercise and the losses it causes. It is also important to know how to recognize the needs of your body and to adapt accordingly in order to be in optimal shape.

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