Isotonic or hypotonic drink: the best exercise drinks
Isotonic or hypotonic drink: How to choose to maximize your performance?
We often hear that we should hydrate ourselves well on a daily basis by drinking at least 1.5 L of water per day. This recommendation applies to a sedentary adult, but in the event of physical activity, as water losses increase, needs increase. A water loss equal to 2% of body weight (i.e. 1.5 L of water for a 75 kg adult) leads to a significant decrease in physical and mental performance. Good hydration for athletes is therefore essential.
How does sport dehydrate us?
During various physical activities, muscles work and need energy. Their work produces heat that must be evacuated to maintain body temperature. Sweating allows this excess heat to be evacuated and participates in the body's thermal regulation. Sweat is composed of a mixture of water and minerals (sodium, potassium, chlorine, magnesium, etc.). As sweating increases during exercise, water and electrolyte losses are therefore greater. The body needs to compensate for these water losses; during physical activity, water requirements are therefore greater than those at rest. If these increasing water requirements are not covered, this can lead to moderate dehydration.
In practice, the amount of sweat produced and the resulting dehydration vary with the intensity of the exercise, the temperature and humidity of the ambient air. Dehydration is also influenced by access to water, which can be more or less easy. It is easier for a tennis player to take a break to hydrate than during a football or rugby match, which are also the team sports most at risk of dehydration.
The consequences of poor hydration
If water and electrolyte losses (particularly sodium, chlorine, but also potassium) are not compensated, this can have several consequences: on the muscles, the joints, but also on concentration.
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Dehydration has significant consequences on muscles
The glucose we absorb is stored in our muscles in the form of glycogen. It is this glycogen that allows us to maintain prolonged effort and its production consumes water. Good hydration before exercise is therefore absolutely necessary to maintain significant physical effort.
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Dehydration leads to decreased physical performance
This is particularly visible for endurance practices, or for prolonged efforts (more than 30 seconds). Water losses of 5% or more of body weight during physical activities (which corresponds to an advanced state of dehydration) can reduce work capacity by around 30%. Good hydration after exercise is also essential to replenish glycogen stores and allow the body to provide an effort later.
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Water loss in sweat is accompanied by electrolyte losses
In particular, sodium losses. This results in an imbalance in the muscle cells between the concentrations of sodium and calcium, the latter becoming too concentrated. The muscle cells then contract involuntarily and for a long time: this is a cramp.
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When dehydration is too advanced:
The body no longer regulates its temperature properly. Muscle fibers are then more likely to be damaged (muscle contractures, tears, or delayed-onset muscle pain).
Among all these muscles, the heart is subjected to double punishment, because the blood becomes more viscous when dehydration increases: it must therefore provide more effort and its frequency increases in case of dehydration. This causes much greater fatigue and can be dangerous if the temperature is high.
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Joints subject to dehydration are also prone to more injuries.
The lubrication of joint cartilage is provided by a liquid, synovial fluid. Significant dehydration can lead to inflammation of the cartilage and cause joint pain.
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Finally, the feeling of thirst and heat , and the fatigue they cause, cause a drop in concentration which also limits the performance of athletes .
For good hydration during sports practice
It is necessary to hydrate well before, during and after exercise by using a suitable drink , such as an isotonic or hypotonic drink . Water requirements vary depending on the person, the sport practiced and the intensity of the effort. The climate must also be taken into account. If the feeling of thirst is less important in winter than in summer, the risk of dehydration is always present. Cold air being less humid than hot air, it stimulates the loss of water in the respiratory tract. Summer and winter, don't forget to hydrate yourself regularly!
Some tips for staying hydrated:
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Don't wait until you're thirsty to drink : the feeling of thirst appears when the body is already dehydrated!
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Have a full and accessible water bottle , keep it in hand while running for example
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Take longer breaks during a workout or take more short breaks
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Avoid drinking water that is too cold, which can cause stomach cramps.
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Avoid carbonated drinks during exercise, as they can cause bloating. But you can consume them after exercise, as they will limit acidification in the muscles.
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Hydrate yourself with a drink rich in electrolytes (sodium, potassium, magnesium, calcium). Indeed, magnesium and potassium help reduce cramps and physical fatigue, potassium also helps maintain cellular hydration. Sodium chloride – salt – remedies dehydration by retaining water in muscle tissue.
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During exercise: divide up your water intake to avoid feeling bloated, i.e. drink small amounts of water often, around 100 to 200 mL every 15 – 20 min to maintain continuous hydration
If you want to know your water needs during your sports practice, you can do a simple test: weigh yourself before and after training and note the amount of liquid consumed during training. The difference in mass after – before – mass of liquid consumed will give you the mass of water lost during the effort and will allow you to know the volume of liquid necessary after exercise to return to a good level of hydration.
Average basic water requirements, when the body is at rest, are 25 to 35 mL/kg/day in adults. They are increased with physical activity, which increases daily energy expenditure.
Hydratis: Optimize your hydration
With Hydratis lozenges, you have a drink designed to provide the body with what it loses during exercise, in particular the mineral salts essential for the proper functioning of the body.
Indeed, Hydratis tablets accelerate hydration by facilitating the absorption of water by the body. With their formulation rich in potassium, magnesium and sodium chloride, they help maintain good hydration and reduce fatigue and cramps by creating an isotonic or hypotonic drink !
To be more efficient, have more endurance and avoid injuries during your sports practice, we advise you to put 2 Hydratis tablets in your water bottle and thus be well hydrated throughout your practice.
