When you're active, whether training, working, or simply going about your daily life, maintaining adequate hydration is essential for good health and optimal performance. Here's some information to help you determine which type of drink is right for you, as hypertonic , hypotonic , and isotonic drinks offer different hydration benefits. They are generally composed of sugar and minerals and differ in their osmolarity. So, ready to discover these specifics?
What is osmolarity?
The osmolarity of a beverage (measured in mOsm/L) quantifies the number of active particles dissolved in a solution. A beverage is isotonic when its osmolarity is close to that of blood, which is around 280 to 300 mOsm/L.
Osmotic pressure is a phenomenon that occurs when two solutions of different concentrations—in this case, what you drink and your blood plasma—are separated by a membrane (in this case, the walls of your intestine). Water tends to move from the less concentrated (hypotonic) solution to the more concentrated (hypertonic) solution in order to equalize the solute concentrations on both sides of the membrane.
How do these concepts apply to beverages?
Hypotonic drinks
A drink is considered hypotonic if its concentration of solutes (sugars and electrolytes such as sodium, magnesium, potassium, etc.) is lower than that of blood plasma. Therefore, when you drink the solution, it tends to be absorbed quickly into the bloodstream as water leaves the more dilute solution to balance the concentration in your body. In other words, it is less concentrated in solutes than blood, with an osmotic pressure below 280 mOsm/L.
Why are hypotonic drinks beneficial?
Absorption is rapid due to their low concentration of solutes. Indeed, these drinks are absorbed more quickly by the body.
Hydration is more effective because they allow for rehydration, which is particularly useful in cases of mild dehydration.
Digestion is facilitated because they do not cause significant osmotic stress (disruptions to cells). Hypotonic drinks are generally well digested and do not cause digestive problems.
During prolonged exercise or in hot weather, the body loses water and electrolytes, primarily through perspiration. Hypotonic drinks are particularly well-suited to replenishing these fluids while restoring electrolyte balance . Their easy absorption means that water is readily available to quickly rehydrate cells and tissues.
Hypotonic drinks can therefore be considered effective and practical hydration solutions, particularly useful for rapid rehydration after moderate physical exertion or in cases of dehydration. Simply dissolve one tablet in 250 ml of water to create your hypotonic drink and stay hydrated !
Isotonic drinks
A drink is considered isotonic if its solute concentration is similar to that of blood plasma. The water in an isotonic drink is absorbed at a relatively constant rate because there is no significant difference between the drink and your body's concentration. These drinks are often used during exercise to maintain hydration and quickly replenish carbohydrates (sugar) and electrolytes lost through sweat. In other words, it has the same solute concentration as blood, with an osmotic pressure between 280 and 300 mOsm/L.
What is the role of isotonic drinks?
They play an important role in maintaining your body's fluid and electrolyte balance to help you maintain your energy.
They ensure optimal hydration while compensating for the loss of mineral salts (sodium, potassium, magnesium, etc.).
These drinks allow for faster and more efficient absorption of liquids compared to plain water, thus promoting good hydration balance at any time of day!
It is important to know that the carbohydrates present in these drinks provide readily available energy to support physical performance.
Furthermore, their balanced composition makes them ideal for effective recovery after exercise, quickly rehydrating the body and helping to restore mineral reserves. They help prevent fatigue and muscle cramps related to physical exertion, which can be caused by dehydration and electrolyte imbalances .
Isotonic drinks are ideal for athletes looking to optimize their hydration, obtain energy, and aid in recovery. They are also suitable for anyone wanting to prevent everyday fatigue. You can prepare a Hydratis isotonic drink by adding two tablets to a 250ml glass of water.
Hypertonic drinks
A hypertonic drink is characterized by its higher concentration of solutes compared to blood. When you consume a hypertonic drink, it contains more dissolved particles than your blood. This means that water in your body is drawn into the drink to dilute this high concentration of solutes. In other words, it is more concentrated in solutes than blood, with an osmotic pressure greater than 300 mOsm/L.
These drinks cause temporary dehydration by initially slowing down the absorption of water by your body. They can still be useful in certain situations, such as prolonged exertion, where perspiration is reduced and therefore dehydration is less significant. However, it is important to combine them with another source of hydration.
Why consume Hydratis?
Hydratis lozenges are composed of electrolytes, namely magnesium which reduces fatigue and cramps and potassium which contributes to the proper functioning of muscles and nerves, but also antioxidants such as zinc and manganese which fight against cellular aging and fatigue.
It's a concentrated source of active ingredients that can improve your health! Below you'll find some benefits depending on the type of drink consumed:
|
1 Hydratis tablet in a 250ml glass of water |
2 Hydratis tablets in a 250ml glass of water |
|
|
Beverage |
hypotonic |
isotonic |
|
Concentration of solutes |
lower than that of blood plasma |
similar to blood plasma |
|
Absorption into your body |
absorbed rapidly into the blood |
absorbed at a constant rate |
|
Use |
daily to improve your hydration |
around physical exertion (before, during and after) |
|
Benefits |
allows for good fluid rebalancing, better energy and better concentration |
supports performance and replenishes energy and electrolyte reserves |
On your marks, get set? Get your pills ready!
Bibliography
Pérez-Castillo ÍM, Williams JA, López-Chicharro J, Mihic N, Rueda R, Bouzamondo H, Horswill CA. Compositional Aspects of Beverages Designed to Promote Hydration Before, During, and After Exercise: Concepts Revisited. Nutrients. 2023 Dec 20;16(1):17. doi:10.3390/nu16010017. PMID: 38201848; PMCID: PMC10781183.
Rowlands DS, Kopetschny BH, Badenhorst CE. The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective. Sports Med. 2022 Feb;52(2):349-375. doi:10.1007/s40279-021-01558-y. Epub 2021 Oct 30. PMID: 34716905; PMCID: PMC8803723.
Vujovic P, Chirillo M, Silverthorn DU. Learning (by) osmosis: an approach to teaching osmolarity and tonicity. Adv Physiol Educ. 2018 Dec 1;42(4):626-635. doi: 10.1152/advan.00094.2018. PMID: 30303411.
