The Best Thirst Quencher For Exercise And Physical Performance
If you do sports or work hard and sweat a lot, not only loses liquid, but also many minerals, especially sodium. Which drinks are suitable for refill and which are not?
About 50 to 65 percent of our bodies consist of water. It is crucial that we refill the amount of what we lose.
Sports drinks at a glance: Which are going well? Which are not?
Mineral water
Those who exercise in the heat for more than one or two hours should take care that they consume enough sodium. If the losses are compensated exclusively with water, a blood dilution with sodium deficiency can occur. This can lead to neurological disturbances such as disorientation or epileptic seizures, in the worst case even to a brain swelling and to death. The phenomenon is particularly relevant on hot days when sweating very much.
Soft drinks
For athletes, all so-called hypertonic drinks such as undiluted fruit juices, fizzy drinks, coke, energy drinks, iced tea or even sports drinks with high sugar content are unsuitable. In these beverages the concentration of dissolved particles is higher than in the blood plasma. The body must first compensate for this condition and dilute the fluid by extracting water from the blood. Hypertonic drinks are therefore making thirstier than they are thirst-quenching. In addition, they contain a lot of sugar and are therefore the calorie bombs among the beverages.
Isotonic drinks
Isotonic is a liquid which has the same concentration of dissolved particles as the blood plasma. This allows it to be absorbed particularly quickly by the body. Isotonic drinks are usually made by adding carbohydrates and minerals (usually sodium). They quickly replace the water and energy losses already occurring during the physical performance.
Electrolyte drinks
Drinks with a certain composition are referred to as electrolyte drinks. They typically contain 60 to 80 grams of carbohydrates and 400 to 1000 milligrams of sodium per liter. Other electrolytes such as calcium, potassium and magnesium can also be added.
Electrolyte drinks are useful for very long-lasting endurance, but are not absolutely necessary for shorter physical performance. Caution: If you drink an excessively concentrated electrolyte drink, the water drains the body. This can lead to nausea and vomiting.
Diluted fruit juice
The mixture of maximum one third juice and minimum two thirds of sodium-rich water provides the body with sufficient energy through sugars, salts and minerals. In case of prolonged exercise, it is advisable to take several small sips. It is best to take it every 15 minutes to allow the fluid to quickly pass through the stomach.
Coffee
Caffeine-containing drinks such as coffee, black tea, cola and energy drinks are not recommended as sports drinks. The stimulant effect of caffeine is supposed to increase attention and reactivity and thus possibly delay muscular fatigue. Warning: Caffeine can cause irritability, nervousness, muscle tingling, headache, dizziness and diarrhea.
At GrapiVit we offer the optimal solution. Our healthy hydration drinks are a mixture of water, natural brine and the slightly proportion of a natural fruit.
