At the gym more and more people see people drinking isotonic drinks instead of water. In a sense, it has become a symbol of physical activity. Companies promote this type of drinks as necessary during any physical activity. Are they really irreplaceable? Or is it better to drink plain water?
Isotonic drink – what is it?
An isotonic drink should have such osmolality as body fluids. What does it mean? That it should have the right concentration that will allow its highest absorption. An isotonic drink contains vitamins, minerals and carbohydrates in themselves. The correct isotonic drink should contain 6 grams of carbohydrates per 100 ml of liquid. sugars contained therein are necessary to supplement the energy level.
In addition, it should contain sodium for the maintenance of the electrolyte economy as well as calcium and magnesium, which are designed to maintain the proper conduction of nerve impulses in the muscles. The lack of these ingredients and potassium can cause muscle spasms, which is why it is so important to supplement them during intense exercise.
When to drink isotonic drinks?
Isotonic drinks are intended primarily for people who are intensively exercising, whose effort lasts more than an hour. It is not worth using beverages of this type if our training lasts 30-40 minutes. The losses of carbohydrates and vitamins and minerals will not be so large that we would have to supplement them during the training session. That’s why people who drink this type of fluid in the gyms provide only extra calories to the body, which should be burned so that they do not become fat deposits.
Isotonic beverages are used, among others during marathon runs. Endurance disciplines are not able to do without them. This is because it is the fastest way to replace lost electrolytes and carbohydrates, which in turn quickly provide energy. Drinks of this type do not burden the stomach while running, which is absolutely important for professionals.
Recipes for home isotonics
Why buy public isotonic drinks from well-known brands, if you can do tasty and healthy isotonics yourself? Below I present a few recipes that I found and tried.
– 1 liter of water;
– 3 teaspoons of honey;
– 1/3 teaspoon of Himalayan salt.
– juice from half a lemon;
– half-lime juice;
– lime and lemon juice;
– Orange juice;
– mint leaves.
The basis is of course water, which is the majority of our body. During the effort, we lose it in large quantities. Himalayan salt is designed to supplement the level of electrolytes. Why such a salt? Because Himalayan salt is one of the best types of salt. Honey is a great source of simple carbohydrates. The other ingredients are primarily responsible for the taste and supply of vitamins.
What kind of drink we prepare will depend only on our preferences. We can also use mixed strawberries, kiwi or watermelon to taste. On hot days, these drinks can be used for cooling. It is worth adding a few ice cubes to them. Remember, however, that these are additional calories, which should be included in the calorific balance.