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Water or sports drinks during exercise
Water or sports drink
For moderate sports effort you normally have sufficient water. If you sport longer than an hour, you can consider a sports drink. In this way you avoid too low blood glucose and fatigue that occurs when your energy runs out. But do not overdo it. Especially when you lose weight, it is a shame to take caloric and sugary drinks because you are working to lose the calories. There are of course many sports drinks on the market. You can subdivide them roughly as follows:
Isotonic sports drinks
Equally technical: isotonic sports drinks have the same osmotic composition as body fluids. This means approximately between 6 and 8 grams of carbohydrates per 100 ml of fluid. Because that composition is almost equal to our blood, an isotonic sports drink is absorbed as quickly as water. In addition to moisture they also provide a bit of energy. These drinks are popularly called thirst-quenchers.
Hypo tonic sports drinks
A hypo tonic sports drink contains less than 4 grams of carbohydrates per 100ml and therefore contains fewer particles than your body fluids. Because it is more diluted, this sports drink is absorbed a little faster in the body. The most famous hypo tonic sports drink? Water.
Hyper tonic sports drinks
And you guessed it. A hyper tonic sports drink has a higher osmotic value than the body fluid, since it contains more particles per 100 ml. This sports drink is therefore a lot more concentrated. A hyper tonic drink will therefore remain longer in the stomach and therefore provide less moisture than an isotonic or hypo tonic drink. Drinks with a very high osmolality should therefore be avoided, especially in warm weather conditions. They can also increase the risk of gastrointestinal complaints. Hyper tonic sports drinks are actually meant for heavy intensive efforts by (top) athletes.
Your own sports drink
Why not make your own sports drink. With fruit and water you come very close to an isotonic sports drink.
Up to a sporting effort of 1/2 - 1 hour, no special beverage regime is required. In many cases, water is sufficient. Those who exercise intensively for more than an hour can drink a special re hydrating sports drink (or thirst quencher). They contain (a limited amount of) carbohydrates, so that the glycogen reserves of the body are saved and the blood glucose level is maintained. Ideal than isotonic sports drinks. However, lying too heavy on the stomach, choose a hypo tonic sports drink. Hyper tonic sports drinks are not suitable during exercise. The large amount of carbohydrates in the drink slows gastric emptying, as a result of which the carbohydrates are absorbed less quickly in the body. This type of sports drinks is used, for example, after very intense sporting moments where the next one has to be performed again. 10 Ways to keep your kidneys healthy.
And finally, choose a drink that you like. Not every sports drink is equally tasty. Tips for summer.
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