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Isotonic drinks, like popular "energy drinks," have become the subject of many myths. However, it's not worth giving in to them. Behind this mysterious name are simply solutions designed to optimally replenish fluids in the body. Originally, they were primarily intended for athletes and physically active people. However, there's nothing stopping each of us from taking advantage of their interesting properties. To better understand how they work, you should ask yourself: What are they really? We'll try to explain it in detail and wish you pleasant reading.
What is the phenomenon of osmosis?
Osmosis is one of the fundamental processes that occurs in nature, but also in our bodies. All fluids, as well as nutrients from food, are absorbed in the intestines. Thanks to the corresponding ridges, as well as the high blood supply and worm movements that occur there, they fulfill this role excellently. These factors enable the osmosis process to occur there. It involves the penetration of substances from an environment with higher concentrations (the intestines) into an environment with lower concentrations (the blood). These substances then reach all the cells of our body via the blood.
Differences between hypotonic, isotonic and hypertonic drinks
To better understand how isotonic drinks affect our bodies, you should also be familiar with hypotonic and hypertonic drinks. After all, these are the three basic types of solutions that exist around us. We come into contact with them every day, sometimes without even realizing it.
Hypotonic drinks
Hypotonic drinks are solutions characterized by a lower concentration of electrolytes and sugar than found in our body fluids. This makes them extremely quickly absorbed while still being able to quench our thirst. However, they are not a good complement to sugar and electrolytes, and therefore have no significant effect on water and electrolyte balance. Consumption is recommended during daily fluid intake and during light physical activity—up to a duration of approximately 1 hour. Examples of hypotonic drinks are, of course, water and highly diluted vegetable or fruit juices . To make such a solution, add about 100 ml of fruit or vegetable juice to one liter of water. Optionally, you can also add 1 gram of table salt.
Hypertonic drinks
Hypertonic drinks are the opposite of hypotonic drinks. The concentration of electrolytes and sugar is much higher than in our body fluids. As a result, they absorb much more slowly than water and provide little hydration to the body. Nevertheless, they allow us to quickly replenish our energy reserves. Interestingly, they should not be consumed with a meal. This can lead to imbalances in water and electrolyte balance. The question then arises: When should we consume them? They work best after exercise as a kind of energy supplement. They can also be used during prolonged physical exertion. At that time, our body needs an additional energy source in addition to the aforementioned electrolytes. We're talking about activities such as marathons, strength training, or intense physical work. Examples of hypertonic drinks include all types of juices, fruit compotes, and even sweetened carbonated drinks.
Isotonic drinks
Isotonic drinks represent a kind of balance between hypotension and hypertension. They have the same or very similar concentration of electrolytes and sugars as our body fluids. They are absorbed much faster than water, allowing you to replenish lost micronutrients and provide energy. They are perfect for intense strength and aerobic exercise, or immediately afterward, but are also recommended for people who do physical work. However, keep in mind that they contain sugar. Therefore, those looking to lose weight should include the kilocalories consumed with isotonic drinks in their energy balance. Of course, isotonic drinks are available in almost any store, but it's worth knowing how to prepare them at home. We can add about 200 milliliters of juice to 1 liter of water . Another way to prepare such a drink is to add the juice of one lemon to the same amount of water. However, it's worth adding a little sweetener to ensure the nutrient concentration remains consistent with isotonicity. Add 3 teaspoons of sugar, syrup, or honey. Coconut water or birch sap is also a natural isotonic drink.
How do we lose water?
Water can leave our body in several ways:
- With urine - about 1.5 liters of water per day
- Evaporation through the skin and sweating – about 0.5 liters of water per day
- During the breathing process - about 0.35 liters of water per day
- With feces - about 0.15 liters of water per day
Keep in mind, however, that these amounts can vary, and each of us is slightly different. They depend on many factors, including age, physical activity, time of year, and even gender.
Proper hydration is not only essential for well-being, but also for the condition and performance of our body. It's worth noting that we can lose up to 1.5 liters of water during an hour of intense exercise! Sweating is designed to cool us down, but it's also one of the main causes of electrolyte loss, including sodium, potassium, and magnesium. These elements have a significant impact on the functioning of the nervous, cardiovascular, and excretory systems. Therefore, even a slight decrease in hydration can be quite noticeable. Interestingly, a loss of just 2% of water from the body can manifest itself in muscle cramps, deterioration of mood, decreased motivation to exercise, and dizziness. On the other hand, a loss of 4% leads to serious depletion of the body and the need to regenerate and compensate for deficiencies. It is estimated that every 1% loss of water means a reduction in physical performance of up to 10%! Especially in such cases, but also for prevention, it is worth using isotonic drinks.
Isotonic drinks – are they healthy?
Isotonic drinks, both homemade and commercially available, certainly help us properly hydrate the body. They are a much better choice than energy, sweetened, carbonated, and cola drinks, for example. Compared to these, they contain much less sugar. Furthermore, they are very rarely saturated with carbon dioxide. They also contain electrolytes and other micronutrients necessary for the proper functioning of the body. Consumed both after exercise and during physical exertion, they can help eliminate the negative effects of excessive dehydration, such as muscle pain, malaise, fatigue, and headaches. They also support the body's recovery process, thus accelerating it. They can also slightly increase our performance during exercise or everyday physical activity. Used in moderation, they are definitely worth consuming.
What should you pay attention to when choosing an isotonic drink?
Isotonic drinks, like other foods, are characterized by a very wide variety. Therefore, when choosing, we should follow a few simple rules. Try to choose ones with a sugar content of 4 to 8 grams per 100 milliliters of drink . Also pay attention to the sodium content. It should ideally range between 45 mg and 115 mg per 100 milliliters. This content guarantees us the certainty that this solution is isotonic. In addition, such amounts of these substances, especially simple sugars, prevent the drink from transporting too much energy. Many of the isotonic drinks available on the market are enriched with various additives. Very commonly, B vitamins and vitamin C are added. These not only increase the nutritional value but also increase the water absorption from the isotonic drink. However, you should beware of products with high sugar content, colorings, flavor enhancers, or preservatives. The shorter the composition, the better it is for our health. Be especially careful with: aspartame, acesulfame K, potassium sorbate, sodium benzoate or sucralose.
Who should not use isotonic drinks?
Isotonic drinks aren't harmful. When used correctly, they have many benefits. However, keep in mind that the safest ones are those made at home. If you decide to buy one, be sure to follow the ingredients carefully. However, pregnant and breastfeeding women, as well as young children, should refrain from using them. This is mainly due to the presence of sugar, sweeteners, dyes, and preservatives. They can cause unpredictable body behavior or allergic reactions.
Summary
Isotonic drinks provide much more hydration than water. They can effectively quench thirst on hot days, as well as during physical exertion. They prevent dehydration and replenish electrolytes. Their use isn't necessary, but they're definitely worth reaching for. Keep in mind, however, that the composition of isotonic drinks is extremely important. Therefore, it's best to prepare them at home or choose those with the most natural ingredients.
