Hydration plays an essential role in all the stages (pre, intra, and post-workout) of a moderate and long physical activity.
Sport drinks and hydration during the activity
Sport drinks are perfect for those who do physical exercise on a daily basis, since we need to stay hydrated. These drinks have been designed according to the needs of the individual and the performance.
Isotonic drinks contribute to the hydration and recharge of:
- Minerals (sodium, potassium, calcium...)
A proper hydration during physical exercise is fundamental for sportspeople, since there is always a loss of glycogen and electrolytes after practising any kind of sport. Sport drinks or isotonic drinks are perfect to recharge these two elements and to stay properly hydrated.
These ready to drink beverages are perfect for those who practice sport regularly or for athletes.
These products are easy to carry around due to their size and you can drink the anywhere, which is perfect for sports that involve movement.
Depending of the characteristics of the person, the activity, and the environment, we can lose between 1’5-2 liters of water in long races. Water makes up part of the body and it is fundamental for an optimal physiological function and to maintain our health, this is why hydrating yourself with these ready to drink beverages is so important .
These products are available in several flavors, with or without caffeine, etc.… in order to adapt to the needs and likes of every athlete. A ready to drink sport beverage will help you to improve your performance.
If you do high intensity exercise for more than 90 minutes, you will not only have to drink water, but you will also have to recharge the electrolytes and glycogen levels. The best thing to do in these cases is to use a sport drink that will provide an optimal recovery.
One of the functions of these sport drinks is to replace the water that is lost during the physical activity, and their composition will have to be taken into account in order to meet the needs of each individual.
A good hydration is one of the keys for sport nutrition, because if we do not hydrate ourselves properly during the physical exercise we can lose up to a 2% of body weight. This means that we are dehydrated, which can hinder the sport performance and the health of our body.
Sport drinks and sport performance
Sport drinks do not only provide water and electrolytes, but they also help the organism to absorb the liquid, and they also provide carbohydrates and other nutrients that favor the recovery of the organism. Taking carbs is essential since they provide energy for the muscles and help the organism to maintain a proper glucose concentration in the blood.
In the beginning, isotonic drinks were designed to replace water, minerals (like sodium), or electrolytes that are lost through the sweat and breathing when we do intense or prolonged physical exercise.
These products contribute to the recovery and improve the performance, since they prevent drops of glucose. Sport drinks help to keep sugar levels in the blood stable during a prolonged exercise, which increases the energy.
The sodium from sport drinks helps recharge its levels that are lost through sweating, it also calms the thirst and maintain a fluid balance in the body.
You do not have to wait until you are thirsty to drink. A loss of water can delay the feeling of thirst during intense workouts or sport competitions, which is why the athletes can stop drinking without achieving a proper hydration.
Energy drinks or isotonic drinks are necessary for health and the are part of the nutrition of an athlete.
What sport drink should you use?
You will have to choose your sport drink depending on the type of exercise, duration, and intensity, if you want to improve the performance and recovery of the body.
- If the activity lasts more than an hour and you experience fatigue you should drink a hypotonic drink.
- An isotonic drink will be better for more intense exercises.
- Finally, if it is a high intensity workout that last a long time and it also has a resistance factor, it is advisable to choose a hypertonic or energy drink.