{"id":35172,"date":"2024-03-13T10:14:38","date_gmt":"2024-03-13T09:14:38","guid":{"rendered":"https:\/\/getindya.com\/?p=35172"},"modified":"2026-11-03T17:10:29","modified_gmt":"2026-11-03T16:10:29","slug":"isotonic-drinks","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/isotonic-drinks\/","title":{"rendered":"Isotonic Drinks: Which Is Best?"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">You have probably come across the supermarket shelf of <strong>isotonic drinks<\/strong> and wondered what they really are and why you might need them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Rosa, <a href=\"https:\/\/getindya.com\/\">sports nutritionist at INDYA<\/a>, explains.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">What Is an Isotonic Drink and What Is It For?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">First, we need to understand &#8220;isotonic&#8221;, using water as a comparison. Water contains fewer solutes than an isotonic drink: fewer minerals and no carbohydrates, making it usually hypotonic.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">An isotonic drink <\/span><b>has a concentration of solutes, here minerals and carbohydrates, similar to the human body&#8217;s, replacing electrolytes and some energy during physical activity<\/b><span style=\"font-weight: 400\">. A drink containing more solutes than our body fluids would be hypertonic.<\/span><\/p>\n<p><span style=\"font-weight: 400\">These drinks are therefore balanced and specifically <\/span><b>designed to help maintain fluid balance. <\/b><span style=\"font-weight: 400\">Isotonic drinks come<\/span><b> with or without carbohydrates, <\/b><span style=\"font-weight: 400\">as carbohydrates are not essential to their classification. Electrolyte content makes them isotonic; adding carbohydrates also provides quick energy. They usually contain adequate minerals, particularly <\/span><b>sodium, <a href=\"https:\/\/getindya.com\/en\/potassium-rich-foods-athletes\/\">potassium<\/a> and chloride<\/b><span style=\"font-weight: 400\">. Carbohydrate-containing versions usually combine glucose, fructose, starches or maltodextrin, for example. Their ingredients fulfil three specific functions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Rehydration:<\/b><span style=\"font-weight: 400\"> Mineral salts help retain water and facilitate fluid absorption, counteracting fluid and salt losses through sweat during exercise.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Energy:<\/b><span style=\"font-weight: 400\"> Carbohydrate-containing drinks provide quick energy, maintaining endurance and helping prevent fatigue during prolonged activity.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Electrolyte balance:<\/b><span style=\"font-weight: 400\"> These minerals are essential for nerve signalling and muscle contraction. Replacing electrolytes lost through sweat prevents imbalances affecting performance and health.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">When Should You Drink Isotonic Drinks?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Isotonic drinks <\/span><b>are most useful during exercise, but are not always needed during training<\/b><span style=\"font-weight: 400\">. Exercise intensity, duration and type, environmental conditions and individual needs determine whether to include them.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29955 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/bebida-isotonica-entrenamiento.jpg\" alt=\"isotonic drinks\" width=\"1000\" height=\"685\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/bebida-isotonica-entrenamiento.jpg 1000w, https:\/\/getindya.com\/wp-content\/uploads\/bebida-isotonica-entrenamiento-300x206.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/bebida-isotonica-entrenamiento-768x526.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Simply put, <\/span><b>significant fluid and electrolyte losses may make them worth trying<\/b><span style=\"font-weight: 400\">. Your body may also signal a need through cramps, indicating excessive mineral loss is beginning.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In <\/span><b>moderate-to-high-intensity <a href=\"https:\/\/getindya.com\/en\/endurance-diet-common-mistakes\/\">endurance<\/a> sports, especially lasting more than 1h<\/b><span style=\"font-weight: 400\">, sweating is common and isotonic drinks may be recommended. If extra energy is useful, choose carbohydrate-containing versions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">In contrast, <\/span><b>strength sports do not always call for them<\/b><span style=\"font-weight: 400\">, as sweating need not be as high. Hot weather or individual characteristics can nevertheless increase sweating enough to make them useful.<\/span><\/p>\n<p><span style=\"font-weight: 400\">We mostly hear about drinking them during training, but that is not always the only option. When is best for your circumstances?<\/span><\/p>\n<h3><strong>Before Training<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Drinking isotonic drinks before exercise <\/span><b>is not common or necessary<\/b><span style=\"font-weight: 400\">, since water usually provides adequate everyday hydration. <\/span><b>If a demanding session is approaching<\/b><span style=\"font-weight: 400\">, a small amount 30 minutes beforehand may help build reserves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">They can also be used <\/span><b>as a competition strategy<\/b><span style=\"font-weight: 400\">&nbsp;to start with appropriate blood electrolyte levels, helping water remain in the muscles rather than being expelled.<\/span><\/p>\n<h3><strong>During Training<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">This is the <\/span><b>most common time to consume<\/b><span style=\"font-weight: 400\"> an isotonic drink. Generally, unless conditions are very hot and humid, it is not needed for sessions under 1h unless the effort is very intense. <\/span><b>Beyond an hour, drinking it to maintain electrolyte balance is key even without thirst<\/b><span style=\"font-weight: 400\">. Take some approximately every 20 minutes, aiming for <\/span><b>500 to 1000 ml per hour, according to your needs.<\/b><\/p>\n<h3><strong>After Training<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">After exercise, <\/span><b>replacing lost fluids is advisable<\/b><span style=\"font-weight: 400\">, and an isotonic drink can fulfil this role. Whether it contains <a href=\"https:\/\/getindya.com\/en\/are-all-carbohydrates-good\/\">carbohydrates<\/a> depends on your goals and sport, and it can also function as a good <\/span><i><span style=\"font-weight: 400\">recovery drink<\/span><\/i><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">To determine an appropriate amount, <\/span><b>weigh yourself before and after training<\/b><span style=\"font-weight: 400\">. Dehydration usually reduces weight, although this also depends on intake during exercise. Use the result to<\/span><b> adjust intake, remembering to drink<\/b> <b>1.5 ml of isotonic drink per gram of weight lost<\/b><span style=\"font-weight: 400\">. For example, dropping from 75 kg to 74.6 kg means a 400-gram difference. Calculate 400 grams lost x 1.5 of isotonic drink: 600 ml replaces the losses.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">When Should You Avoid Isotonic Drinks?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Sodium is essential to their mineral composition. This matters when lost through sweating, but some situations require particular caution before recommending them.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Be <\/span><b>cautious with conditions such as heart disease, hypertension or kidney problems.<\/b><span style=\"font-weight: 400\"> Their generally significant sodium content could adversely affect these conditions if extra sodium is unnecessary.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Isotonic drinks restore electrolyte balance, but generally, <\/span><b>if exercise intensity or sweating has not been high, the body needs only water to regulate itself.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Without prolonged, demanding exercise, water is our best ally.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">How Do You Choose a Good Isotonic Drink?<\/span><\/h2>\n<p>\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-29957 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/bebidas-isotonicas-recovery.jpg\" alt=\"best isotonic drink\" width=\"1000\" height=\"667\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/bebidas-isotonicas-recovery.jpg 1000w, https:\/\/getindya.com\/wp-content\/uploads\/bebidas-isotonicas-recovery-300x200.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/bebidas-isotonicas-recovery-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Everyone has different needs and goals, but these guidelines can help you choose.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Start with the essentials: <\/span><b>electrolyte quality and quantity<\/b><span style=\"font-weight: 400\">. The three key label minerals are sodium, potassium and chloride, in that order of quantity. Typically, a drink contains 500-700 milligrams of sodium per 100 grams, 200-300 mg of potassium \/ 100 g, and 200-100 mg of chloride \/ 100 g. Some also contain magnesium or zinc, at 30-10 mg \/ 100 g.<\/span><\/p>\n<p><b>Depending on individual characteristics<\/b><span style=\"font-weight: 400\">, such as sweat rate, exercise intensity and duration, and environmental conditions, the required amount might be half a litre or three times that.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The second common ingredient is simple carbohydrates. As discussed, <\/span><b>these need not be present, as you can add them separately<\/b><span style=\"font-weight: 400\"> through favourite gels or bars, or some athletes may omit them if endurance is not the main goal.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you want everything in one product, however, the drink should <\/span><b>contain more than one carbohydrate type with different absorption speeds. <\/b><span style=\"font-weight: 400\">With only simple carbohydrates, absorption may become saturated or produce an energy spike followed by a rapid drop. A practical combination includes glucose, maltose, fructose or sucrose alongside starches, maltodextrin, dextrose or glucose polymers.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The drink should also <\/span><b>suit your tastes.<\/b><span style=\"font-weight: 400\"> A flavour you enjoy encourages consistent use and makes training more pleasant.<\/span><\/p>\n<h2><span style=\"font-weight: 400\">How Do You Prepare a Homemade Isotonic Drink?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">If commercial drinks <\/span><b>do not suit you, or making one is more economical, homemade preparation is an alternative<\/b><span style=\"font-weight: 400\"> worth considering.<\/span><\/p>\n<p><span style=\"font-weight: 400\">There are <\/span><b>ready-made powdered mixes<\/b><span style=\"font-weight: 400\"> and individual minerals or carbohydrates for those with more expertise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">These let you <\/span><b>mix the required scoops<\/b><span style=\"font-weight: 400\"> in a bottle with the water amount planned for your activity, ready for action.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You have probably come across the isotonic drinks shelf at the supermarket and wondered what they really are and why you might need them.<\/p>\n","protected":false},"author":7,"featured_media":25419,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35172","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35172"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35172\/revisions"}],"predecessor-version":[{"id":35587,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35172\/revisions\/35587"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/25419"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}