Whether you are active during training, at work, or simply in your daily life, maintaining adequate hydration is essential for good health and optimal performance. Here is some information to help you understand 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, are you ready to discover these specificities?
Osmolarity: what is it?
The osmolarity of a drink (measured in mOsm/L) quantifies the number of active particles dissolved in a solution. A drink 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—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 solution (hypotonic) to the more concentrated solution (hypertonic) to equalize the solute concentrations on both sides of the membrane.
How do these concepts apply to drinks?
Hypotonic drinks
A drink is considered hypotonic if its solute concentration (sugars and electrolytes such as sodium, magnesium, potassium, etc.) is lower than that of blood plasma. Consequently, when you drink the solution, it tends to be absorbed rapidly into the blood because water leaves the more diluted drink 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 solute concentration. 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 (disturbances experienced by cells). Hypotonic drinks are generally well-digested and do not cause digestive issues.
During prolonged exercise or in hot weather, the body loses water and electrolytes, especially through sweating. Hypotonic drinks are particularly suitable for compensating for these fluid losses while restoring electrolyte balance. Their ability to be easily absorbed means that water is quickly available to rehydrate cells and tissues.
Therefore, hypotonic drinks can be considered effective and practical hydration solutions, particularly useful for rapid rehydration after moderate physical exertion or in cases of dehydration. Use one tablet diluted in 250 ml of water to get your hypotonic drink and stay Hydratis!
Isotonic drinks
A drink is considered isotonic if its solute concentration is similar to that of blood plasma. Water in an isotonic drink is absorbed at a relatively constant rate because there is no significant difference between the drink and your body. These drinks are often used during exercise to maintain hydration and quickly supply carbohydrates (sugar) and electrolytes lost through sweating. 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 water and electrolyte balance to help you maintain your energy levels.
They ensure optimal hydration while compensating for mineral salt losses (sodium, potassium, magnesium, etc.).
These drinks allow for rapid and efficient absorption of liquids compared to plain water, thus promoting good water balance throughout the day!
It is important to know that the carbohydrates present in these drinks provide rapidly available energy to support physical performance.
Additionally, their balanced composition makes them ideal for effective recovery after exercise, by rapidly rehydrating the body and helping to restore mineral salt reserves. They help prevent fatigue and muscle cramps related to physical exertion, which can be due to a lack of hydration and electrolyte imbalances.
Isotonic drinks are perfectly suited for athletes looking to optimize their water balance, gain an energy boost, and recover effectively. But they are also for users who want to prevent daily fatigue. You can make an Hydratis isotonic drink by adding 2 tablets to a 250 ml glass of water.
Hypertonic drinks
A hypertonic drink is characterized by its higher solute concentration compared to blood. When you consume a hypertonic drink, it contains more dissolved particles than your blood. This means that the water in your body is drawn towards 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. However, they can still be useful in certain situations, such as prolonged efforts where sweating is less and therefore dehydration is less significant. Nevertheless, it is important to accompany them with another source of hydration.
Why consume Hydratis?
Hydratis tablets are composed of electrolytes, including magnesium, which reduces fatigue and cramps, and potassium, which contributes to proper muscle and nerve function, as well as antioxidants like zinc and manganese, which combat cellular aging and fatigue.
It is therefore a concentrate of active ingredients that allows you to improve your health! Below you will 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 |
|
Drink |
hypotonic |
isotonic |
|
Solute concentration |
lower than blood plasma |
similar to blood plasma |
|
Absorption in your body |
rapidly absorbed into the blood |
absorbed at a constant rate |
|
Use |
daily to improve your hydration |
around physical activity (before, during and after) |
|
Benefits |
allows for good fluid balance, better energy and better concentration |
supports performance and replenishes energy and electrolyte reserves |
On your marks, get set? To your tablets!
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.
