Hypotonic, isotonic or hypertonic drinks,
which are the best drinks to rehydrate with?
Many of us wonder whether water or any particular type of drink works best for our bodies when we are thirsty.
Why is water alone not enough?
As well as the drink itself, the type of drinks chosen is also important. This is particularly important if the work or physical activity lasts for more than an hour, and/or takes place in high ambient temperatures, especially with increased humidity. The body loses not only water with sweat, but also valuable minerals such as sodium or potassium and magnesium chlorides.
It is therefore also worth taking care of the electrolyte balance and their proper supply to the body. To begin with, when you start to feel thirsty, it means you are already dehydrated to a significant degree, as the feeling of thirst occurs at a dehydration level of 2%.
Therefore, it is worth making a habit of drinking regularly, which will significantly improve our performance and well-being.
Pay attention to what you are going to replenish your fluids with and what specific product will benefit your body.
Many of us wonder whether water or any particular type of drink works best for our bodies when we are thirsty.
Why is water alone not enough?
As well as the drink itself, the type of drinks chosen is also important. This is particularly important if the work or physical activity lasts for more than an hour, and/or takes place in high ambient temperatures, especially with increased humidity. The body loses not only water with sweat, but also valuable minerals such as sodium or potassium and magnesium chlorides.
It is therefore also worth taking care of the electrolyte balance and their proper supply to the body. To begin with, when you start to feel thirsty, it means you are already dehydrated to a significant degree, as the feeling of thirst occurs at a dehydration level of 2%.
Therefore, it is worth making a habit of drinking regularly, which will significantly improve our performance and well-being.
Pay attention to what you are going to replenish your fluids with and what specific product will benefit your body.
When choosing a drink, it is worth paying attention to the tonicity with which we will rehydrate. There are three main types of drinks: hypotonic, isotonic and hypertonic. Let's take a brief look at each of them. First, however, it is worth finding out what tonicity actually is.
Tonicity refers to the concentration of carbohydrates (sugars) and electrolytes in a solution compared to the concentration of these components in human blood. So, while some drinks may provide essential electrolytes and branched-chain amino acids, they may not provide a measurable benefit especially for physical workers who sweat an average of four to five litres during a 10-hour shift. The aforementioned tonicity affects osmosis and the movement of water in and out of the cell, determining how quickly fluids and energy are absorbed by the body.
Hypotonic solutions cause the blood cells to absorb fluids faster than they lose them, the opposite is true in hypertonic solutions. Isotonic solutions, on the other hand, balance water absorption and loss at the cellular level. This translates into that hypotonic drinks cause the body to absorb water faster due to their low carbohydrate content, but do not provide much energy.
Hypotonic:
Hypotonic drinks are those in which the concentration of substances dissolved in water (osmolality) is below 250 millimoles per kilogram (mmol/kg), thus containing very low levels of carbohydrates. These types of drinks, although having no sugars, are able to replenish missing fluid levels in the body very quickly. This is because the low osmolality affects better penetration through cell membranes, allowing better absorption. In addition, such drinks contain a higher amount of electrolytes to replenish the macronutrients lost with water from the body.
Isotonic:
Isotonic drinks have a similar osmolality to fluids in the body 275-296 mmol/kg, thus allowing for efficient fluid replenishment but slower rehydration than hypotonic drinks. They also provide a modest amount of energy to the cells, usually in the form of sugars around 6-8g per 100ml of drink. They are fluid replenishers, while adding a small source of energy.
Hypertonics:
Hypotonic drinks have a higher osmolality than body fluids, usually greater than 330 mmol/kg by which they are absorbed by the body most slowly and serve not so much to restore the body's normal fluid-electrolyte balance as to send additional energy into the cells in the form of sugars, of which they contain more than 8g per 100ml of drink. A negative feature of hypertonic drinks is the length of time they remain in the stomach. Therefore, they are not suitable for hydration during intense exercise, and the high sugar content can even be a hindrance to hydration.
So, if we have to choose a liquid that will allow us to hydrate best and ensure the mineral balance in the body, what should we choose?
A hypotonic, an isotonic or a hypertonic?
Both hypotonic and isotonic drinks have been found to be more appealing to the body than water, as they cause less weight loss during exercise, and hypotonic drinks reduce the possibility of some exercise-related inflammation.
However, while isotonic drinks are often used to combat dehydration during exercise, hypotonic drinks may be a better option and are recommended for those wishing to quickly restore fluid levels that have been lost with sweat.
It is also worth noting that when drinking hypotonic drinks, the solution penetrates the intestinal walls faster and travels into the blood vessels due to its lower osmolality. This means rapid hydration, as the drink is quickly absorbed through the lining and this allows rapid fluid absorption. There is also much less risk of bloating or cramps that can accompany other types of drinks.
In a 2011 study conducted on a group of cyclists, the effects of hypotonic, isotonic, hypertonic and placebo drinks were compared.
Peak power was highest when a hypotonic drink was consumed, and the results of the study showed that the fastest fluid uptake also occurred when drinking hypotonic drinks. The researchers determined that further research is needed to determine exactly how performance is affected.
Wherever we lose a lot of fluid, in the process of sweating, choosing a hypotonic drink - such as HID-RATION™ - will provide the fastest way to properly hydrate our bodies.
Hypotonic drinks also provide a quick replenishment of electrolytes - essential salts and minerals lost with sweat - which help regulate the nervous system, muscles (including the heart) and maintain fluid balance.
Hypotonic drinks therefore appear to be the best choice for quick and effective hydration and the supply of essential electrolytes.
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