The role of isotonic drink is to equalize the concentration of body fluids in the body and to supplement minerals that we lose during long and intense physical exercise. It is recommended to athletes, but also to people who lead an active lifestyle. Why? Because compared to water, it better hydrates the body, supplements vitamins and mineral salts lost with sweat. When it comes to water, it reaches the bloodstream most quickly, but the isotonic drink provides the necessary energy to continue training.
Are there any reasons for watering the body of an active person? Yes, because as a result of physical effort, our body can be affected by the functioning of the circulatory system, metabolic processes, weakness, and consequently may lead to stroke or thermal exhaustion. According to the Australian Institute of Sport (AIS), a person whose exercise lasts over 30 minutes should consume about 800-1000ml of liquids per hour in regular portions. However, with an effort of over 60 minutes, it is recommended to drink isotonic drinks to provide primarily sodium, potassium and carbohydrates.
One of the most important ingredients in an isotonic drink is sodium. It protects the maintenance of an adequate level of electrolytes and supports the absorption of water. Another important ingredient – potassium, supports the functioning of the muscular and nervous systems and regulates the water-electrolyte balance of the body. An isotonic drink can also be enriched with magnesium and calcium.
I think each of us isotonic drinks are associated with colorful and sweetened content. Nothing more wrong! Many drinks from this group are designed to attract attention with their appearance and a handy bottle to reduce the consumer’s alertness to content and composition. We owe the color to the dyes contained in the drink, which unfortunately have nothing to do with the beneficial effects on the body. Although the law regulates the conditions and determines the acceptable amount of use of dyes, we are not able to calculate what is the total consumption of colored products. The negative effect of synthetic dyes on our body lies in the fact that they break down into carcinogenic substances and then accumulate in our internal organs. Especially allergy sufferers, as well as infants, children, the elderly, infirm and pregnant or nursing women must be especially aware of additives.
And yet the main goal of an isotonic drink should be to improve physical performance during exercise, when sweating we lose precious minerals. Unfortunately, the demand for this type of beverage causes the store shelves to bend, and the confused customer chooses a product that enjoys the eye.
Which drink to choose?
Before choosing an isotonic drink, it is best to contact a dietitian or trainer. He will help us choose the right drink adapted to the needs of the body and practiced physical activity. First of all, pay attention to dyes (brilliant blue, cochineal red), sweeteners (aspartame), acidity regulators (sodium, potassium citrate). It is puzzling that brilliant blue has been banned in some countries, and cochineal red has a certain daily intake. It has been established to control the amount of additives found in food products due to the fact that they are excessively harmed. This should cause us to distrust products containing the above-mentioned substances. So let’s read the drink label before buying to protect yourself from frequent headaches, rashes, impaired nervous system prasad, and even brain disorders. If we reach for this type of drinks, it means that our goal is to achieve the best results in sport, and we will get it through a conscious selection of safe products. Therefore, if you put your health first and do not want to drink isotonic beverages with chemical additives, read about its home preparation.
Home made isotonic
It is worth to try the home way for isotonics. Needed ingredients
– water (500ml)
– honey (2-3 tablespoons)
– lemon juice (half of lemon)
– pinch of salt
It’s best to leave him night. The next day you can take him with you to the training. I would recommend!