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Water or sports drinks during exercise

Who sport should drink? What happens in your body if you drink soda? But do you have to drink water or sports drinks now? Are fruit juices healthy?

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 hypotonic 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.

Hypertonic sports drinks

And you guessed it. A hypertonic 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 hypertonic drink will therefore remain longer in the stomach and therefore provide less moisture than an isotonic or hypotonic 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. Hypertonic 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.

Conclusion?

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. Hypertonic sports drinks are not suitable for exercise. A 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 drink 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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5 tips on how to drink more water from a water filter Griffin!

Drink a large glass when brushing your teeth in the morning and evening. You're already at the source anyway
There are good apps that remind you to drink (e.g. WaterMinder for Mac OS or Drink Water for Android)
The first thing on a working day is to make a large pot of tea and put it on the table.
Teamwork is the order of the day: It is not for nothing that we focus on team spirit and team building in our boot camp. Because in a group, things are a lot easier for us!
Challenges can help motivate each other to drink. Anyone who hasn't finished their bottle at the end of their working day gives their colleagues a non-alcoholic beer.
Drink a small glass of water every time you have to get up. Need to copy something? Are you discussing something with your colleague? Do you have to go to the toilet? Every time you get up from your desk chair, the water bottle will be opened.

Do you have any other tips for keeping your fluid balance balanced?

How do you get yourself to drink regularly and sufficiently?

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