Are you wondering if isotonic drinks pose a health risk ? The answer depends entirely on how you use them. These products aren't inherently dangerous, but they aren't suitable for everyone . Inappropriate consumption exposes you to real risks. In this article, we'll review the dangers you should be aware of and the situations in which it's best to avoid them.
What is an isotonic drink?
Definition and composition
An isotonic drink contains a concentration of particles similar to that of your blood plasma . Its standard composition combines carbohydrates at a level of 6 to 8 g per 100 ml and electrolytes , primarily sodium and potassium . Some formulations also include B vitamins, protein, zinc, and other nutrients.
Why they appeal to athletes
Endurance athletes appreciate these drinks for two main reasons. Firstly, they replenish lost water and minerals while providing energy to the muscles . Secondly, their pleasant taste encourages hydration during exercise.
Isotonic drinks: dangers and risks to be aware of
Overconsumption of sugars and hidden calories
A 500ml bottle contains between 25 and 35g of sugar , the equivalent of 5 to 7 sugar cubes. If you drink it daily without engaging in intense exercise, you 'll accumulate unnecessary calories that contribute to weight gain.
Excess sodium and cardiovascular risks
Containing 400 to 500 mg of sodium per liter , or even more depending on the brand, these drinks overload your body with salt when consumed without prolonged physical exertion . If you suffer from hypertension or cardiovascular disease, this excess represents a risk factor.
Electrolyte imbalance and cramps
Excessive sodium and potassium intake can disrupt your body's natural balance , especially if you consume large quantities of these drinks without any physical exertion. Regular overconsumption leads to an excess of electrolytes that your kidneys must eliminate, which can cause fatigue or headaches.
Conversely, an inappropriate dosage for your actual needs during exercise can contribute to muscle cramps linked to an imbalance between the different minerals essential for the proper functioning of your muscles.
Digestive impact: bloating and gastrointestinal problems
Isotonic drinks can cause bloating, nausea, or diarrhea if they are not suited to your needs , are ingested too quickly , or are consumed without physical exertion. The additives, colorings, or flavorings they contain can worsen these digestive issues in more sensitive individuals.
Inappropriate use for non-athletes
For sedentary or inactive people , regular consumption of these drinks offers no real benefit . Without intense physical activity, your body needs neither extra calories nor excess salt.
Who should avoid or limit isotonic drinks?
Children and teenagers
According to current nutritional recommendations , this type of drink is generally not necessary for children and adolescents during regular or moderate-intensity sports activities. Its use should only be considered in specific situations and always under supervision.
People suffering from hypertension or diabetes
If you suffer from hypertension or diabetes , you should avoid consuming these products without consulting a sports nutrition professional or doctor. Sodium can raise your blood pressure, and carbohydrates can disrupt your blood sugar levels.
Occasional athletes or those practicing moderate activity
A 45-minute fitness session or a morning jog absolutely does not justify the use of these products. Your energy reserves and plain water are more than sufficient for this type of exertion.
Practical tips for safely consuming an isotonic drink
Adjust consumption to the intensity of the effort
|
Duration of effort |
Recommended carbohydrate intake |
Volume of isotonic drink |
Additional advice |
|
2 to 3 hours (running, long bike ride) |
30 to 60 g/h |
500 to 750 ml/h |
Drink in small sips every 15 to 20 minutes. |
|
More than 3 hours (marathon, ultra-trail) |
60 to 90 g/h |
500 to 750 ml/h |
Opt for fructose-glucose formulations. Combine with energy gels or bars to reach 90 g/h |
These values correspond to general guidelines and must be adapted to each individual.
Hydratis tablets, a reliable ally for your hydration
These effervescent tablets add electrolytes (sodium, potassium, magnesium) to your water without excessive sugar (less than one percent of the reconstituted drink). You can use them alone for moderate exercise or as a supplement to your isotonic drink during prolonged activity.
FAQ: Isotonic drinks and their dangers
Is it dangerous to drink an isotonic drink every day?
Yes, especially if you have a sedentary lifestyle. You're accumulating carbohydrates and salt unnecessarily.
How much isotonic drink can one consume safely?
On average, 500 to 750 ml/h is sufficient. Requirements may vary depending on perspiration, heat, and the composition of the drink.
Isotonic drinks and children: is there a danger?
Children should avoid taking it unless recommended by a healthcare professional or specific sports coach.
What is the difference between an energy drink and an isotonic drink?
Also known as energy drinks, energizers contain caffeine and stimulants to boost performance. Isotonic drinks focus solely on hydration and muscle energy, without stimulants.
Is it possible to make a healthier homemade isotonic drink?
Absolutely. Water, lemon, salt, and honey are more than enough. You control the ingredients, the flavor, and the cost.
Conclusion
Isotonic drinks are beneficial for endurance athletes engaged in intense, prolonged exercise. Outside of this context, their consumption poses known risks. Adjust their use according to the actual duration and intensity of your workouts.
Bibliography
Skarlovnik, T., Lamut, A., Hostnik, G., Gole, B., & Bren, U. (2024). Osmolality and tonicity of isotonic beverages. Foods, 13(10), 1483. https://doi.org/10.3390/foods13101483
Hew-Butler, T., Rosner, MH, Fowkes-Godek, S., Dugas, JP, Hoffman, MD, Lewis, DP, Maughan, RJ, Miller, KC, Montain, SJ, Rehrer, NJ, Roberts, WO, Rogers, IR, Siegel, AJ, Stuempfle, KJ, Winger, JM, & Verbalis, JG (2015). Statement of the Third International Exercise‑Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine, 25(4), 303–320. https://doi.org/10.1097/JSM.0000000000000221
Ribichini, E., Scalese, G., Cesarini, A., Mocci, C., Pallotta, N., Severi, C., & Corazziari, ES (2023, October 19). Exercise‑Induced Gastrointestinal Symptoms in Endurance Sports. In Encyclopedia. https://encyclopedia.pub/entry/50517
Schneider, MB, & Benjamin, HJ; Committee on Nutrition and the Council on Sports Medicine and Fitness. (2011). Sports drinks and energy drinks for children and adolescents: Are they appropriate? Pediatrics, 127(6), 1182–1189. https://doi.org/10.1542/peds.2011-0965
