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An isotonic drink is a fluid that replenishes water, electrolytes, minerals and vitamins in the body. You can buy various types of it in grocery stores, gyms and fitness clubs. You can also prepare such a drink yourself at home.
What are the properties of an isotonic drink?
An isotonic drink is a great way to provide your body with enough fluid for it to function properly. When we exercise in the gym, run, while cycling, we lose water and a number of valuable minerals with sweat. Water and mineral salts are essential for the proper functioning of the cardiovascular and nervous systems. Muscles also work poorly without adequate water in the tissues. Increased sweating is the loss of potassium and magnesium, and these are essential for the proper functioning of muscles, including the heart muscle.
An isotonic drink is not only water, but also minerals, primarily sodium, potassium and magnesium. Its composition also includes carbohydrates that provide the body with energy necessary for exercise and increase the rate of regeneration after physical activity.
Isotonic drink is well absorbed from the gastrointestinal tract and does not burden the stomach. It is ideal for replenishing fluid, vitamins and minerals (electrolytes) during exercise.
Isotonic drink is characterized by a balanced level of electrolytes and appropriate osmotic pressure (it resembles the pressure in human body fluids), therefore it quenches thirst well and quickly replenishes microelements lost during exercise. The isotonic drink also contains salt (sodium) to help prevent muscle cramps.
Examine the level of electrolytes in the body – blood analysis available at 500 points all over Poland.
Types of isotonic drinks
Many types of sports drinks can be found in stores. The most beneficial for health are those with an appropriate carbohydrate content, i.e. glucose, fructose or sucrose. It should be 4-8%, i.e. 4-8 g per 100 ml of drink. Equally important is the amount of sodium in the isotonic drink – it should be approx. 45-115 mg per 100 ml.
Isotonic drinks are available in stores and gyms, both in the form of ready-made liquid and powder to be dissolved in water.
It is easy to prepare an isotonic drink yourself. For this you will need: 500 ml of water, 25 g of honey, 2 slices of lemon, a pinch of salt and, to taste, mint or basil leaves. You can also squeeze orange, lime or grapefruit juice, add water and a pinch of salt to it – and the homemade isotonic drink is ready. The isotonic drink prepared in this way has all the properties of a ready-made drink available in the store. Its unquestionable advantage is that it does not contain any artificial colors or preservatives. Its disadvantage is that, due to its naturalness, it is not suitable for longer storage. However, it is much cheaper than isotonic drinks available in the store.
It should also be remembered that we lose a lot of calories during exercise, so an isotonic drink prepared at home must contain the right dose of energy / calories. Instead of honey, you can add regular sugar to them, although of course honey is a better and healthier solution.
When to use isotonic drinks?
The isotonic drink is recommended for people who actively play sports, especially when the effort lasts over an hour. It is especially important to use isotonic drinks at high temperature and air humidity, when with sweat we lose most of the valuable ingredients. The isotonic drink can also be used immediately after exercise to replenish fluids and minerals, and just before it to give the body an energy boost for strenuous training.
The osmotic pressure of an isotonic drink is the same as that of human blood and plasma, so it easily penetrates the tissues, hydrates them and provides them with the right amount of glucose, vitamins and minerals.
Are isotonic drinks healthy?
An isotonic drink, unlike an energy drink, has a low sugar content and is not saturated (or slightly saturated) with carbon dioxide. It is a healthy and even health-promoting drink, because it replenishes microelements lost with sweat and prevents unpleasant effects of sports such as fatigue, exhaustion and muscle pain (popularly known as soreness). Therefore, it contributes to the increase of physical efficiency as well as to the renewal and regeneration of muscles.
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