Whether it's high-performance sport or the occasional jog, it's proven to be healthy to work up a sweat. However, we not only lose a lot of water in the process, but also carbohydrates and important materials such as magnesium and sodium.
Drinking is therefore very important! We often hear in the media that athletes should definitely drink isotonic drinks. These are available as ready-made products and powders, and juice spritzers and non-alcoholic beer are also said to have an isotonic effect. In this article, we clarify whether isotonic drinks are really the best choice or whether water is simply enough.
What are isotonic drinks?
The word is made up of the Greek "isos" (part) and "tonos" (tension). The concentration of particles determines whether a drink is isotonic or not. Isotonic drinks contain additional minerals and sometimes also vitamins, sugar, sweeteners or carbon dioxide. Due to the so-called osmotic force, they have the same concentration of dissolved substances as our blood and therefore the nutrients are absorbed more quickly in the intestine.
There are also so-called hypotonic drinks, such as whey drinks, mineral and medicinal waters, which are also absorbed quickly.
Hypertonic drinks are, for example, cola or juices, which our body has to draw water into the stomach to process. These drinks remain in the stomach for longer and put a strain on the digestive system.
When are isotonic drinks suitable?
Endurance athletes need isotonic drinks to stay fit for a long time. In this way, they get back the nutrients that they lose through sweating. The Federal Center for Nutrition recommends that athletes who train for more than 30 minutes should drink up to 230 ml of isotonic drinks every 15 minutes if they can tolerate them. The German Nutrition Society considers isotonic drinks to be useful if, for example, you go jogging for two to three hours, especially on hot days.
The problem is the sugar that many of these drinks contain. This certainly makes sense for marathon runners, but not for amateur athletes who want to lose weight through sport. Mineral water rich in magnesium and sodium is perfectly adequate in this case. Ready-mixed iso-drinks are not advisable, especially if they contain caffeine, taurine or maltodextrin.
Isotonic drinks that are recommended
Good isotonic drinks are
- Low-fat milk
- Apple spritzer
- Mineral water
- Non-alcoholic beer
Water - the elixir of human life
In every one of my lectures, especially in the sports nutrition lectures, liquids play an important role. And when I talk about fluids, I mean water first and foremost. Water is vital for our bodies! Without food, our body can survive for up to three weeks, without water only three days.
The body consists of around 70% water, not cola or iced tea. That's why we should always make sure we drink enough water. This is not only important when it is hot, but especially when it is hot.
What are the functions of water?
- It serves as a means of transport for nutrients, metabolic products, respiratory gases, etc.
- Control of the acid-base balance
- Supporting thermoregulation
- Protective function
- Solvent, lubricant, swelling agent
How much water do I need per day?
It should be between 25 and 30 ml per kilogram of body weight. That means: for a 70 kg man, that would be 1.75 to 2.1 liters. So actually not that much. The important thing is that it is water, and still water at that. Importance of water in sport: Performance depends on the water and electrolyte balance.
Electrolytes are:
- Important for osmotic pressure.
- Important for the transmission of excitation in the nervous system and heart, helps transport insulin into the cell.
- Calcium: crucial role in neuromuscular excitation transmission and muscle contraction.
- Magnesium: involved in the transmission of excitation to the muscle.
- Chloride: crucial anion for osmotic pressure.
- Phosphate: building block of ATP, cell membranes and bones, helps to keep the pH value in the blood constant as a buffer system of the blood.
Briefly summarized:
- Electrolytes are responsible for maintaining osmotic pressure.
- The organism needs water to be able to absorb the electrolytes.
- Conversely, the body needs these electrolytes to bind water.
This is why isotonic drinks are particularly suitable for sporting activities.
Isotonic drinks vs. water - which is better for sport?
The best thirst quencher is and remains water. Highly concentrated isotonic drinks contain many calories or additives that should be avoided. However, if you still want to drink isotonic drinks, you can dilute fruit juices with mineral water. It is extremely important to drink enough fluids when doing sport. This is because a lack of fluids leads to:
- poor nutrient and oxygen transport due to blood thickening
- poor removal of lactate
- Overheating and heat build-up to the point of collapse
If there is also a sodium deficiency, sunstroke (irritation of the meninges) can lead to cerebral edema, which can be fatal. The sodium deficiency leads to the water-electrolyte balance of the brain being disturbed.
Tips for sporty people Training sessions
During training or test competitions, stand on the scales immediately before the activity (e.g. 70kg). Then weigh yourself again immediately after the activity (e.g. 68.5kg) and multiply the difference, in this example 1.5kg, by 1.2 (factor). In this example, this would result in 1.8 liters, which you need to replenish by the evening in order to be able to regenerate optimally.
If you are planning an intensive training session, you should also fill up your fluid and energy tank before you start training. It is always important not to forget to drink during training. Drinking 200 to 400 ml in small sips every half hour prevents dehydration - i.e. dehydration of the body.
Drinking must also be practiced - please always remember:
- A feeling of thirst usually comes too late! If you are thirsty, you are already dehydrated.
- Even if you are thirsty, make sure you drink slowly.
- No drinks that are too cold
- No alcohol during sport (it also dehydrates the body)
- No juices that contain added sugar
- Water with little or no carbonic acid
Hydration rules - not too much, not too little
The phenomenon of excess water unfortunately occurs time and again. It is commonly known as water intoxication (hyponatremia). If you sweat a lot, for example through sport, and drink too much low-sodium water, for example tap water, the sodium content in your blood drops. The cells in the body literally swell up, which leads to headaches and nausea, and in the worst case hyponatremia can unfortunately be fatal.
My recommendations:
- Simulate the competition during training and drink enough. Amount: About 1 liter per hour.
- The drinks must taste good, especially if you are doing longer sessions, otherwise there is a risk that you will drink too little.
- Drink in sips, never drink large quantities at once.
- Drink in sips 1 hour to 20 minutes before the competition. You can drink another 2dl at a time 5 minutes before the start. In between, I would rather not drink anything, as the tension increases and so does the urge to urinate.
- Find out well in advance what drinks are available at the competition and what you will find at which station. At most events, the nutrition schemes are now available online. Test the drinks during training if you don't have helpers who can hand you your own alternative drink during the competition.
- Never drink only water during sport! At a minimum, salt (1 pinch per liter) should be added.
- Both deficiency and excess are harmful
- The Sport Bundle Basicor the Sport Bundle Active Plus also helps athletes with regeneration. The Plus version also contains omega-3, which is an important substance in anti-inflammatory nutrition. This is necessary because Sport always causes a small inflammation.
- Make sure you eat a healthy diet in everyday life.
What do you do about drinking? Did you know that you shouldn't just drink water during competitive sport? Do you have any questions?
