Isotonic or electrolytic drink: what are the differences and when to choose?
When you are an athlete and you are looking for a drink to accompany your workouts, you often come across electrolyte drinks and isotonic drinks , but you must surely be wondering which one to choose?
In this article, we will see together the differences between these two types of drinks and which people they are aimed at and are most suitable for!
I. What is an electrolyte drink?
An electrolytic drink is a drink that is mainly composed of water and electrolytes such as sodium , potassium and magnesium . However, it can also contain carbohydrates that will give you energy and optimize your hydration . In addition, an electrolytic drink is a drink that is intended to be hypotonic , that is to say that its concentration of solutes (electrolyte, sugar, etc.) is lower than that of blood plasma (less than approximately 275 mOsm/L).
Electrolyte drinks will actually help you stay hydrated during light to moderate exercise or in extreme heat , for example. After losing fluids through sweating, it is also important to restore your body's electrolyte balance , so this will be the role of these drinks.
They come in several forms depending on your needs: they can be natural , like coconut water for example, which contains electrolytes, and can also be prepared at home , with water and salt, to provide sodium for example, or bought in stores.
II. What is an isotonic drink?
An isotonic drink is a drink whose concentration of dissolved particles of electrolytes and carbohydrates is similar to that of blood plasma.
Typically, it is composed of water and carbohydrates , to provide sufficient energy and electrolytes, such as sodium, potassium, calcium and magnesium, during prolonged physical exertion.
The aim of these supplements is to conserve energy during a sports session and to stay well hydrated. This is why they are perfectly suited to endurance sports such as running , cycling or triathlon for example.
III. Differences between isotonic and electrolytic drinks
Electrolytic (hypotonic) drinks and isotonic drinks are mainly distinguished by their composition , osmolarity and use .
Hypotonic drinks, also called electrolytics, have a lower osmolarity than blood plasma. This means that they are more diluted, which will promote rapid absorption of water into the body . These drinks are ideal for replenishing water and mineral losses after significant sweating, such as during light or moderate physical activity, high heat, or in cases of dehydration due to illness. They provide essential electrolytes such as sodium, potassium, magnesium, without overloading the body with carbohydrates, which makes them suitable for general hydration.
On the other hand, isotonic drinks are designed to have an osmolarity close to that of blood plasma (around 280 to 300 mOsm/L), optimizing the balance between rapid absorption and energy intake. They are specifically adapted to intense and prolonged physical efforts such as running or cycling because they combine carbohydrates, i.e. 6 to 8%, with electrolytes, to maintain energy levels and support sports performance.
IV. When to favor one or the other?
Hypotonic electrolyte drink
Hypotonic drinks contain almost no energy but provide essential minerals (sodium, magnesium, calcium and potassium). They are recommended for light efforts or even efforts when hydration needs are increased , we can notably cite yoga, walking or bodybuilding but also endurance sports such as cycling or running. It is also advisable to consume them in hot weather or in case of dehydration, due to illness or other.
Isotonic drink
If you practice an endurance sport, or simply long and intense activities, isotonic drinks will help you have the energy and electrolyte intake necessary to maintain good hydration and a good carbohydrate recharge . It is also important not to neglect the recovery part, by filling up with water, carbohydrates and electrolytes, which have then been lost.
V. Common benefits for athletes
If you are an athlete, whatever your choice, these two types of drinks will have benefits in common.
The first, in particular, is maintaining water balance . Indeed, it is important to compensate for water losses due to physical effort. And in both cases, the goal is to ensure optimal hydration and recovery, before, during and after exercise, in order to improve your performance.
Then, they help prevent minor problems due to a lack of electrolytes. Thanks to the mineral intake that these drinks provide, they will prevent cramps for example, which are directly linked to this deficit.
Also, these two types of drinks can be used at the same time. Indeed, isotonic drinks will provide you with more energy during exercise while electrolytic or hypotonic drinks will optimize your hydration!
VI. The benefits of Hydratis lozenges
Hydratis is a solution that contains electrolytes and a little bit of sugar, thus increasing the absorption of water in your body and therefore improving your hydration. The goal ofHydratis tablets is to maintain the water balance of your body and ensure the necessary intake of electrolytes and minerals.
Hydratis can be used daily for well-being, sports, during high temperatures or in case of fatigue. Hydratis lozenges are available in different flavors such as wild berry, peach, coconut, and many others!
It is now easier for you to understand and choose the type of drink that suits you. Electrolyte drinks can be consumed on a daily basis and for many different situations. For isotonic drinks, use is rather reserved for intense sports activities or during prolonged effort.
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