About 70 percent of the human body is water, which is an integral participant in almost all vital biochemical reactions occurring in our body.
As you know, it is with liquid that harmful substances are removed from the body, and the cells receive the necessary nourishment. Water provides transportation and delivery of most nutrients and breakdown products. Its deficiency in the body can greatly affect the body's performance.
The lower the water content in our body, the faster the feeling of fatigue will appear during physical activity. Every athlete must monitor not only their sports nutrition, but also an adequate level of water consumption.
The influence of intense exercise on the body's condition
Intensive training is one of the necessary conditions in achieving sports goals on the way to an ideal body. However, exercise can adversely affect your overall well-being due to significant water losses during the training session.
In addition, not only fluid is removed from the body through sweat, but also a significant amount of useful minerals and trace elements, such as potassium, calcium, chlorine, magnesium, sodium and phosphorus. These substances are among electrolytes, because each of them, when dissolved in water, is capable of forming electrically charged ions.
Electrolytes play an integral role in the life of our body. Chlorine and sodium have the ability to regulate fluid balance in the body through osmotic pressure. Calcium and potassium are involved in the neuroregulation of muscle tissue. Magnesium and phosphorus are directly involved in the main processes associated with energy exchange.
Isotonic drinks - help replenish water and electrolyte balance
If you quench your thirst by drinking ordinary water, the concentration of ionic substances decreases, which leads to a deterioration in the course of many vital processes in the body. Therefore, during intense training, using only ordinary drinking water is not enough to replenish the water-salt balance.
To maintain normal levels of electrolytes in the body, it is recommended to take drinks that already contain all the necessary microelements. Such drinks are called isotonic.
Their main task is the gradual replenishment of electrolyte composition and loss of fluid and minerals in the body.
It will be useful for athletes and sports fans to know what isotonic drink is and why it became fashionable. What it consists of, why, when and how it is used. You will also learn how to make an isotonic drink yourself at home.
During hard and long workouts, when the pulse rises and along with it the body temperature rises, the process of increasing sweating in the athlete starts in order to maintain body temperature in working condition and prevent overheating. With increased sweating, there is a loss of fluid contained in the body, which must be replenished, since even a ten percent decrease in fluid content in the body leads to a significant decrease in the body’s efficiency.
The body's electrolytes are also essential to the body's vital functions, as are other substances containing fats, proteins and carbohydrates. But electrolytes themselves do not directly provide energy; they only provide the necessary muscle contractions and the production of this energy. Electrolytes are found in many enzyme systems, hormones and vitamins. As a result, we can determine the main functional task of an isotonic drink - constant support of the optimal balance of substances in the body of an engaged athlete.
What are isotonics
Sports drinks are hypotonic, hypertonic and isotonic. Hypotonics promote rapid replenishment of fluid in the body during/after exercise, while hypertensives promote energy recovery after exercise.
“Isotonic” or “isosmotic” fluid is the medical definition of fluids with the same osmotic pressure as blood plasma. They do not change the osmotic pressure of the blood or the concentration of electrolytes in it. Therefore, drinks that help speed up the body’s recovery after physical activity are called isotonics. They are quite high in calories due to the presence of carbohydrates (maltose/glucose) and allow you to restore water balance and electrolyte content in the blood plasma.
Compound
Isotonics are important during physical activity, since when the body is dehydrated, blood viscosity increases, and therefore the risks for the cardiovascular system increase (from deterioration in well-being with a two percent loss of water to heat stroke with a ten percent loss). Isotonic drinks compensate for the lack of fluid and energy due to their composition. They include:
- Sodium salts
- Potassium salts
- Magnesium salts
- up to 8% glucose polymers
- Vitamins
- Minerals
- Amino acids
- Flavoring additives
Due to additives, isotonics can be classified as follows:
- For bodybuilding. Products with added creatine and glutamine
- For those who want to lose weight. With added L-carnitine
- Energy drink for running. With added caffeine, taurine, guarana
Why take isotonics?
Isotonics should be taken when:
- long-term training for quick recovery of the body
- low-carbohydrate diets to provide energy and maintain fluid balance
- during swimming, running, triathlon starts to maintain water balance and receive energy replenishment
Drinking an energy drink when thirsty is undesirable and sometimes unsafe. Thanks to energy drinks, the performance of the heart and the body as a whole increases, and if you are sitting in the office, then you will simply speed up your heart in vain.
Isotonic drinks are useful by replenishing lost minerals, blood glucose levels, maintaining blood consistency, normalizing blood pressure, and promoting body hydration.
How often should I take it and when?
Isotonic drinks are sold both in liquid form and in the form of powder mixtures that need to be mixed with water or juice. How to drink an isotonic drink during training is up to you, the main thing is to monitor your pulse and well-being, because drinking liquid during intense exercise can unexpectedly affect your well-being. For example, blood pressure may increase.
It is not recommended to take more than three servings of isotonic energy drink per day.
Accordingly, the first dose can be taken before training, the second dose during training, and the third dose after training for effective recovery. In addition to an isotonic drink after a workout, or even instead of it, athletes often resort to a protein dinner, which will not cause fat on the body, trying to negate any pharmacology at all.
The best isotonic drinks to buy
When considering isotonics as sports nutrition, it is worth understanding that the body’s reaction can be completely different, so you should not experiment with new sports supplements on race day
The choice of products involves a preliminary study of the popularity and reliability of the brand. Take time for this, because the product is popular and there are many fakes of famous brands on the market.
Isotonics are produced in the form of a dry concentrate (powder) and in liquid form (concentrated or ready for use).
Below are options for brands that produce isotonic drinks for athletes and amateurs, which you can pay attention to when choosing “your” drink:
- Isostar (HYDRATE & PERFORM POWDER)
- PowerBar (Energize)
- Pepsico Beverages (Gatorade)
- Power System (Isotonic Energy Drink)
- Sponsor (Isotonic)
- Energy (Isotonic)
Most of them belong to the middle and high price segment.
Do it yourself: recipes
Often athletes make isotonic water with their own hands. Next, we will tell you how you can make the drink at home.
Coconut water (not milk!), which is close to blood plasma in electrolyte balance, can be considered a natural isotonic. Considering its low calorie content, lack of fat and sugar, and the presence of such an important element as potassium (250 mg/100 g of product), it is immediately ready for use as a ready-made isotonic drink.
Since coconut palms are less common in our country than other trees, we will also mention other isotonic recipes.
Simple isotonic
Powdered isotonic
- pack of ascorbic acid (vitamin C)
- rehydron (15 g)
- fructose or powdered sugar – 100 g
- Flavoring
Mix and shake the resulting drink.
After mixing, dilute the resulting powder with 10 liters of water.
Isotonic from Berries
- 150 g cranberries
- 80 g sugar
- 1 tsp salt
- 600 ml water
The berries must be thoroughly washed and mashed in any container. Squeeze juice from cranberries using gauze. Pour water over the remaining skins, bring to a boil and cook for a couple of minutes. After boiling, strain the skins. Mix the resulting broth with juice and add sugar. 
Stimulating isotonic
- Ginger root
- 1 liter of water
- Juice of 3 oranges
- A pinch of salt
- 2 tablespoons honey
Grate the ginger root, add 500 ml of water, put on fire, bring to a boil and cook for 3-4 minutes. Let cool. Pour in the remaining water, orange juice, add salt and honey and mix thoroughly. Water with honey, even without adding other ingredients, improves blood circulation.
Refreshing isotonic
- A pinch of salt
- Freshly squeezed orange
- Half a lemon
- Water 500 ml
Mix and use.
Effervescent isotonic
- 0.5 teaspoon baking soda
- 0.5 tablespoon sea salt
- 2 tablespoons honey
Dissolve in 1 liter of water.
Video on how to make isotonic
Isotonic drinks are a great way to quickly recover and quench thirst during sports activities. There is no time and there is a budget - the choice is huge. If you want homemade ones, you know what to do.
Now is the time to look at the calendar and pick a start for the next season!
Isotonics This is the most popular type of sports drink. Isotonic means having the same osmotic pressure as blood plasma. In other words, an isotonic drink has a similar composition and concentration of substances dissolved in it with fluids in the body. Therefore, such drinks are quickly absorbed and help maintain balance in the body.
Compound
Isotonic consists of water and dissolved in it simple carbohydrates And salts. Vitamin complex, caffeine and carnitine are often added to such drinks.
Included in isotonic carbohydrates the most common are maltodextrin, glucose and fructose. These simple sugars provide energy for your muscles. Such carbohydrates are quickly absorbed and maintain muscle performance at a high level.
Salts(potassium, sodium, magnesium, calcium) are electrolytes, i.e. substances that conduct electrical impulses from the central nervous system to the muscles. These impulses force them to contract, that is, to do work. The human body constantly gains and loses electrolytes. They come in with food and are excreted in sweat and urine.
As already mentioned, excessive sweating leads to dehydration and depletion of electrolytes. Because of this, nerve impulses are transmitted less well, and as a result, the muscles stop contracting properly. The performance of the body as a whole decreases. Coming from isotonics electrolytes help restore muscle function and increase the body's endurance.
Vitamins participate in many metabolic processes. Therefore, their presence in the drink can be an excellent support for the body during serious cardio exercise. Such vitamin mixes most often include the entire B group and vitamin C.
L-carnitine is a substance related to B vitamins. It performs the function of transporting fatty acids into the cell, where they will be destroyed to produce energy. And since fatty acids can only be oxidized in the presence of oxygen, taking carnitine during aerobic exercise can provide the body with an additional portion of energy.
Caffeine- one of the most popular stimulants of the nervous system. But do not forget that when caffeine is abused, the central nervous system becomes overexcited and the body, on the contrary, begins to slow down. Therefore, moderate consumption of caffeine-containing isotonics is recommended, especially in hot weather.
Who and when can drink isotonic drinks?
Isotonic drinks can be drunk by almost anyone who engages in aerobic sports that require large amounts of energy. It is recommended to consume such drinks directly during training and competitions. However, do not forget that sports drinks, like other types of sports nutrition, have contraindications. Before you start taking it, you should consult your doctor!
Abuse of isotonics, like other high-carbohydrate drinks and foods, it can lead to excess weight. Therefore, before consuming an isotonic drink, you should familiarize yourself with its composition and pay attention to the amount of carbohydrates in one serving. This information will help you understand how much product you need to take for each specific purpose.
How much and how should you drink isotonic drinks during training?
For example, cycling for an hour consumes 30-60 g of carbohydrates. This amount of energy allows you to maintain a good pace and prevent fatigue, which occurs due to depletion of glycogen stores and dehydration.
Let's say one serving of dry concentrate contains 15 g of carbohydrates. This amount is enough for half an hour of cycling. Thus, for one hour of driving you will need to take two servings of concentrate.
Happy training!
We'll torment you a little with the introduction. Be patient. When you exercise (fitness, whatever), your muscles produce more heat than usual. These “stoves” heat the blood, the overall body temperature rises and the brain starts the process of thermoregulation - you begin to sweat. Moisture, evaporating from the skin, allows you to maintain that same healthy 36.6 °. And, it would seem, what is the problem? Sweating is natural. And nothing complicated: I worked out - I sweated, I sweated - I drank water. But it's not that simple. Together with sweat, the body loses not only water, but also valuable electrolytes, which cannot be restored with water alone.
Reference: the human body is not able to absorb an unlimited amount of water, as this leads to an imbalance in the water-salt balance.
Excessive water consumption, frequent urination and prolonged exercise reduce the concentration of sodium in the blood plasma, which leads to dizziness, cramps, headaches and general malaise. In the most serious cases, sodium loss can lead to fatal consequences and white slippers. Hyponatremia -not such a rare occurrence: For example, during the Boston Marathon it was found in 13% of participants.
What does isotonics have to do with it?
Isotonics are precisely what is needed in order to bring the water-salt balance to the physiological norm and avoid two problems - dehydration and hyponatremia.Maintaining a constant internal environment of the body is the main functional task of a sports drink with electrolytes. And, although electrolytes do not directly provide energy, they provide muscle fiber contraction and are part of many enzyme systems and hormones. Therefore, salts (electrolytes) are the basis of biological processes and are as important a unit as proteins, fats, carbohydrates and vitamins.
What is "isotonic"?
Let's look at an isotonic drink from three points of view.
From a chemical point of view, isotonic is an aqueous solution of electrolytes in the same proportions in which they are present in the human body.Isotonic drinks contain:
- Microelements (sodium, potassium, magnesium salts);
- Glucose polymers (dextrins, maltodextrins). 5-8% of the total composition;
- As well as vitamins, flavors and other additives at the discretion of the manufacturer. For example, there are isotonics with a lipotropic effect and L-carnitine in the composition (Fit Aktiv + L-carnitine from Multipower), and there are isotonics with creatine (Creatinobol).
From the point of view of a training person, an isotonic solution solves the following problems:
- Relieves thirst (water);
- Provides energy reserves (carbohydrates included);
- Replenishes microelements lost through sweat.
- Allows you to improve athletic performance and the ability to withstand long-term loads;
- Accelerates the recovery process after training.
Reference: It was found* that adolescents who consumed isotonic drinks during sports activities improved their endurance performance and overall training time by 24%.* Based on research by scientists at the University of Edinburgh, Scotland.
Isotonics: release form
Industrially produced isotonic sports drinks are available in two types:
- Dry concentrate (powder for dilution);
- Liquid concentrate, ready to use.
- 3 tablespoons sugar;
- ⅛ tsp. salt (2 pinches);
- 200 ml natural fruit juice;
- 400 ml water.
Mix the ingredients.
*Dr. Mercola is the director of the Optimal Wellness Center, USA.
When and how to take isotonic
When to use: you need to drink isotonic drinks if you are planning exhausting strength training in the gym, during long walking and skiing races, during
long cycling rides. In short, whenever physical activity requires a high degree of endurance and is protracted.
How to use: drink an isotonic drink 30 minutes before exercise, then take a couple of sips throughout the workout, preferably at regular intervals and BEFORE the onset of thirst, as well as immediately after training to replenish glycogen reserves.
Attention! Isotonic drinks often contain citric acid, so people with sensitive teeth are advised to drink isotonic drinks quickly, without keeping them in the mouth for a long time.
- Weigh yourself before training (you should wear minimal clothing);
- Do your usual workout at the gym, only NOT drink!
- Carry out a control weigh-in immediately after training and determine the difference in weight;
- This difference will be the volume of drink you need. Remember, during active sports activities you need to drink enough isotonic so that your weight loss does not exceed 2% of your total body weight.
Myths about isotonics
Myth #1: Isotonic water is no better than water.This is wrong. Water will not replace an isotonic drink, since the chemical composition of water is not suitable for replenishing the body’s salt balance and does not have the necessary isotonic effect.
Myth 2: Isotonic drink can be replaced with energy drink
Although energy drinks energize you and increase your performance, they are not at all suitable as a sports drink. Most energy drinks have diuretic properties and only increase the loss of water and electrolytes.
Myth #3: You can drink isotonic water at any time
Some resources advise drinking isosmotic sports drinks any time or when there is a high likelihood of excessive sweating. This advice is controversial: Alison Field (Harvard Medical School) presented her research at a scientific meeting of the Obesity Society, which showed that drinking isotonic drinks causes weight gain of 1.6 kg (subject to daily use for 2 years). Additionally, isotonics are pretty useless if the workout lasts less than 90 minutes.
Myth No. 4: isotonic water quickly replenishes “losses”
Again, no. Isotonic drinks are not absorbed as quickly as, for example, hypotonic drinks, so they provide rather a slow but constant recovery.
Athletes who are accustomed to working hard and for a long time in training need to know what isotonic is and how to use it correctly. This is one of the supplements, the use of which is scientifically proven and is important not only for the growth of achievements, but also for maintaining the health of the athlete.
The concept and importance of water-salt balance
During a period of prolonged physical activity, accompanied by profuse sweating, a person loses not only fluid. Along with water, salts also come out, the level of which directly affects well-being and endurance. The loss of electrolytes - sodium, potassium, magnesium, chlorine is especially pronounced during systematic long-term training in the heat and threatens the body with dehydration and disruption of the water-salt balance.
The most detrimental effect is the loss of sodium. Hyponatremia threatens the appearance of muscle weakness and impaired neuromuscular excitability, cramps of the calf muscles, loss of taste and, as a result, aversion to food. The most severe consequences of sodium imbalance are decreased blood pressure, weakness and loss of consciousness.
Important: consuming large amounts of water does not solve the problem of salt deficiency, but only aggravates it. The liquid, which does not contain sodium and other elements, thins the blood, further reducing their concentration.
Restoring the balance of fluids and electrolytes is what an isotonic drink is for. And we are talking not only about athletes, but in general about people whose activities are associated with prolonged, active physical activity and profuse sweating. Also, restoring the water-salt balance is necessary for those who have suffered infectious diseases accompanied by fluid loss due to high fever, vomiting or intestinal upset. In medicine, agents that restore fluid and electrolyte levels are called rehydrants.
Isotonics: action and composition
The basis of the isotonic composition is salts dissolved in water, the importance of which has already been mentioned, as well as fast sugars. The concentration of the latter is no more than 8%, and their purpose is to quickly replenish glycogen reserves in the muscles after long, grueling workouts.
This composition is used as the basis for both isotonic sports drinks and pharmaceutical oral rehydration products. Manufacturers of products for athletes additionally enrich their products with vitamin C, energy supplements, and amino acids.
As a rule, in sports nutrition stores you can buy powdered isotonic drinks with a variety of tastes and aromas. The dyes, flavors, taste stabilizers and other chemical components included in the drink make the drink pleasant to drink, but undesirable consequences are also possible - from individual intolerance to poor absorption.
The sports drink Powerade has gained considerable popularity. This is an isotonic drink from a world famous company. Excellent design, convenient bottle, delicious ready-to-drink drink and a powerful advertising campaign are the undoubted advantages of the drink. Experienced athletes are often skeptical about the effectiveness of this product. It is often criticized for its low content of essential substances, poor digestibility and the rather high price of one serving. 
When and how to take isotonic
If an athlete knows that he has a very energy-consuming, exhausting and long training ahead, then it would be advisable to take a portion of an isotonic drink before it. The sodium it contains will prevent excessive fluid loss and slow down the formation of urine.
During training, isotonic drink should be taken 2-3 small sips every 1-2 approaches. This will ensure its uniform absorption and proper replacement of fluid and salts lost through sweat.
A serving of isotonic drink after a hard workout will help the athlete quickly recover, especially if drinking it during exercise is impossible for some reason.
Who needs isotonics?
Sports nutrition manufacturers claim that isotonic drinks are necessary for anyone whose workout lasts half an hour or more and is accompanied by sweating. It turns out that everyone who practices at least some physical activity needs to restore their water-salt balance? Actually this is not true. We can talk about some significant sodium loss for the body if training with a heart rate of at least 120 beats per minute lasts 90 minutes or longer.
Studies confirming the benefits of isotonics were mostly conducted on professional athletes, so it would be wrong to apply their results to amateurs.
On the other hand, there are research results that confirm the ability of isotonic drinks to increase endurance. An experiment conducted with teenagers showed that they were able to perform exercises almost a quarter longer if they took drugs to normalize water-salt metabolism during training.
The only thing that scientists agree on is that it is quite possible to prepare isotonic drinks with your own hands at home. They will be no less effective, but will cost several times less and will relieve the athlete of unnecessary chemical components.
Possible harms of taking isotonics
Taking an isotonic drink should be determined by the body’s physiological need for it. In cases where this drink is consumed by a person whose water and electrolyte balance is within normal limits, undesirable consequences may occur.
Salts retain water in the body, and its excess can cause tissue swelling. This can be dangerous for people prone to hypertension and is not advisable for those trying to lose weight. If excess salts are systematically introduced into the body, they can begin to be deposited, having a detrimental effect on the human musculoskeletal system.
In addition, an increased intake of salts into the body can lead to digestive disorders and even cramps.
Those who exercise to lose weight should not take isotonic drinks. Replenishing glycogen stores with the fast sugars found in these foods reduces results and slows down progress.
Homemade isotonic recipes
Making isotonic water with your own hands in your home kitchen is as easy as shelling pears, and most of the components are probably available in every home. The only thing you should understand is that the ingredients still include salt and sugar, so the taste of such homemade drinks is not always pleasant.
- The simplest, most affordable and pleasant-tasting drink is to mix 500 ml of water and juice, then add a pinch of salt. The only condition is that the juice must be natural, not from a package.
- You can take pharmacy Regidron as the basis for an isotonic drink. To do this, dissolve a sachet of the product in 500 ml of water, add the juice of 2 lemons and 2 teaspoons of honey.
- Mix 200 ml of juice and 400 ml of water, add 2 pinches of salt and 3 tablespoons of sugar. This is one of the favorite recipes of experienced athletes - through trial and error, they figured out how to make an isotonic drink, which in composition and action is as close as possible to the product of one of the leading manufacturers.
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