Table of contents:
- What are the types of sports drinks?
- Isotonic
- Hypertonic
- Hypotonic
- What are the functions of a sports drink?
- 1. Hydration
- 2. Source of energy
- 3. Replace lost electrolytes
- What is contained in sports drinks?
- 1. Carbohydrates
- 2. Electrolytes
- 3. Feelings
- 4. Other content
When you exercise, your body secretes a lot of fluids. This is when you may need a sports drink. Why? Sports drinks are suitable drinks to be consumed before, during, and after exercising. These drinks usually contain carbohydrates and electrolytes that your body needs after exercising. Sports drinks are designed to replace lost fluids during exercise.
What are the types of sports drinks?
There are three types of sports drinks. These three types contain different fluids, electrolytes and carbohydrates.
Isotonic
Isotonic sports drinks contain the same concentrations of salt and sugar as in your body. Isotonic drinks can replace lost body fluids quickly and also provide carbohydrates that the body needs in higher amounts. Because the balance is the same as that in the body, this drink is absorbed by the body more slowly, so it can provide longer energy for the body. This drink is a good choice for many athletes before they started training, especially in athletes who have a long training time.
Hypertonic
Hypertonic drinks contain a higher concentration of salt and sugar than those found in the body. Hypertonic drinks also have a higher protein content, so they are absorbed by the body longer. Usually this drink is consumed after practice to meet daily carbohydrate needs and increase glycogen reserves in muscles.
Hypotonic
Hypotonic drinks contain a lower concentration of salt and sugar than those in the body. Hypotonic drinks can replace fluids lost through sweat quickly, and the body can absorb the sugar from these hypotonic drinks more quickly. This formula gives you high energy in a shorter period of time, so you can do more movement. Hypotonic drinks can be drunk during sports time. Usually this drink is suitable for athletes who need fluids without increasing their carbohydrate intake, such as gym athletes.
So, you can consume sports drinks, either before, during, or after exercise to restore your body condition. Each type of sports drink (isotonic, hypertonic, and hypotonic) is designed with different purposes, as described above.
What are the functions of a sports drink?
Sports drinks have several main functions before, during and after exercise, namely:
1. Hydration
The American College of Sports Medicine recommends drinking at least 500 ml in the 2 hours before exercising. This aims to get enough hydration for the body and also to give the body time to excrete excess water. You should also drink regularly during exercise to replace fluids lost through sweating. This is best done to prevent dehydration during exercise.
2. Source of energy
The carbohydrates that are available in sports drinks can provide the energy your body needs when exercising, so you don't get tired quickly. The 6-8% carbohydrate content in sports drinks is the optimal percentage to speed up the replacement of fluids and energy in the body.
3. Replace lost electrolytes
Sodium, potassium, and chloride are electrolytes that are usually lost through sweat during exercise. Sports drinks provide the body with these electrolytes.
What is contained in sports drinks?
Of course, sports drinks contain many nutrients that the body needs to replace the nutrients lost during exercise. Some of the main ingredients that are usually present in sports drinks are:
1. Carbohydrates
Carbohydrates are the main source of energy during exercise. Of course, carbohydrates are nutrients that are lost when you exercise. For this reason, sports drinks are designed to contain sufficient amounts of carbohydrates. Ideally, the carbohydrate concentration in sports drinks should be no more than 8%, or even less. The high carbohydrate content in sports drinks can actually interfere with gastric emptying during exercise.
2. Electrolytes
When you exercise, your body also loses electrolytes, so you need to replace the lost electrolytes in order to balance the electrolytes in the body. Proper electrolyte replacement can delay fatigue during exercise. Sports drinks contain sodium, potassium, and other electrolytes. The addition of sodium in sports drinks has many benefits, namely it can encourage fluid intake by causing a thirst mechanism, it can also increase the absorption and storage of fluids. Typically commercial sports drinks contain around 10-25 mmol / L sodium, or maybe less.
3. Feelings
It is undeniable that the taste of drinks affects your liking for drinks, including sports drinks. For this reason, sports drinks also contain flavorings to have a delicious taste when drunk. The more you enjoy the taste of the drink, the more you drink it.
4. Other content
Apart from these three ingredients, sports drinks also contain other ingredients, such as vitamins, minerals and protein. Some of the mineral content found in sports drinks, such as chloride, calcium, and magnesium, are also needed to replace electrolytes lost through sweat during exercise. Meanwhile, the content of vitamins in sports drinks, such as vitamin E and vitamin C, which contain antioxidants, but in small amounts.
