Hydration, every human being needs it. There are some occasions, however, when good old water is not enough to keep the normal functioning of the body healthy. This is the case when we are sick suffering from diarrhea and vomiting, for example, or after making intense and prolonged physical efforts. Under these conditions the body loses important salts called electrolytes such as sodium, calcium, potassium and magnesium.
These salts are responsible for conducting electricity between cells, thus allowing information to be transmitted from one part of our body to another.
In other words, electrolytes are directly responsible for the proper functioning of our organs and participate in processes such as tissue reconstruction, muscle contraction and maintenance of blood pressure. Therefore, you must recompose them if there is a loss.
Electrolyte drinks are beverages formulated to replace these salts as well as carbohydrates lost after heavy sweating or diarrhea and vomiting, thus avoiding problems ranging from fatigue, dizziness, skin problems, cramps, headaches, even hypotension and changes in heart rate.
In pharmacies we can usually find electrolyte drinks for athletes and others for children who have suffered dehydration. Although both are electrolyte replacement drinks, they are not interchangeable. That is, a dehydrated child should not have an athlete drink because in addition to the salt concentrations being different, athlete drinks have sugar, which is not good for sick children. In the case of drinks aimed at those who practice physical activities, it is important to remember that they are indicated only for activities longer than one hour.
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The Three Types of Electrolyte Drinks
There are three types of electrolyte drinks and although all aim to replace electrolytes, they are indicated for different situations. Learn a little more about them and learn which one you need in the following topics.
Hypotonics
They are drinks that have a lower concentration of salts and carbohydrates than blood plasma, and therefore are absorbed faster than water. Hypotonic drinks can be consumed before training, however, the dietitian points out: For mild to moderate exercise, it is not necessary to consume electrolytes, as it is sufficient to drink water before, during and after exercise, being well hydrated. . Water, in combination with a balanced diet, already provides the body with the necessary levels of electrolytes ?, says nutritionist Thaís Queiroz of Vivace Men's Health clinic. Thaís recommends:
Option 1:
- 100 ml of fruit juice;
- 900ml water;
- 1 -1.5 g of salt (optional).
Option 2:
- 250 ml of fruit juice;
- 750 ml water;
- 1 to 1.5 g of salt (optional).
Isotonic
They are drinks whose electrolyte concentration is equal to that of plasma and are also the most well-known types of electrolyte drinks. Clinical nutritionist Andréa Marim of Michele Haikal sums it up: "These drinks are an immediate source of energy that aid in instant hydration of the dehydrated body." Here are two recipes suggested by the pro:
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Option 1:
- 1 liter of well chilled filtered water;
- 1 lemon tahiti;
- 60 grams of sugar;
- 1 gram of salt.
Option 2:
- 2 liters of water;
- 1/2 pack of mint;
- ½ cup grapes or strawberries;
- 1 peeled orange;
- 1 cup of watermelon.
Mix water with the above ingredients in the following combinations: Strawberry or orange with basil; watermelon with mint; Grape with tarragon. Mix and leave in a container at night to take in the day ?, recommends Andrea.
Option 3:
- 2 tbsp sugar;
- 1/4 of a teaspoon of salt;
- 2 tbsp orange or lemon juice;
- 2 glasses of very cold water.
Hypertonic
Hypertonics have a higher concentration than blood plasma and are absorbed more slowly than water. Because of its high concentration, it does not replace lost water well, only electrolytes and carbohydrates."They are suitable for prolonged efforts in cold weather, when the loss of sweat is small and it is not necessary to replace so much liquid, but it is necessary to gain carbohydrates (energy)", indicates Thaís. Here are your recipes:
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Option 1:
? We can mix protein fruit juice (Whey Protein for example) and ground oats with water. The more protein and fat you have, the longer the delay in carbohydrate absorption ?, says Thaís.
Option 2:
- 200ml of natural fruit juice;
- 800ml of coconut water or green tea;
- Half a tablespoon of salt;
- Half a tablespoon of maltodextrin.
Alternative drinks to replenish water and minerals
Those who exercise more lightly or suffer from hypertension or diabetes may benefit from the following substitutes: water; coconut water (natural isotonic); Low calorie natural juices such as lemonade, passion fruit juice, melon, kiwi or strawberry and hydrotonic drinks: "similar to isotonic, but with a lower dose of mineral salts, ideal for hypertensive people," says Andrea.
Who can and should take?
As mentioned before, nutritionists point out that only people who practice high intensity activities longer than one hour are candidates for the use of drinks. Still, it is necessary to consult a dietitian to find out if there is really a need and how much is right since they are a caloric intake and this can make the scale pointer rise.
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The list of those who cannot take is longer. Children, for example, should not take unless directed by a nutritionist. Hypertensive should be avoided, since the drinks contain sodium and "the Brazilian diet is already rich in sodium", remembers Andrea. Diabetics should also avoid due to sugar. People with kidney problems and pregnant women should not drink electrolyte drinks unless directed and supervised by a doctor.
Finally, it is good to remember that even high-performing athletes should not consume electrolyte drinks all the time, replacing the consumption of water and natural juices. Electrolyte drinks have been formulated to replenish salts and energies on time (before or shortly after training) and quickly, but it is not an alternative to hydration and natural eating throughout the day.
Homemade or ready drinks?
Homemade drinks are effective, "but only contain one electrolyte, salt and carbohydrate in sugar," says Andrea. High-performance athletes need more nutrients, so commercially available drinks can be an interesting option. However, even though they are generally safe options, the composition varies widely between brands, carbohydrates, for example, can reach 20 grams per 200 milliliters. It is necessary to read the labels and decide together with your nutritionist the best option according to your needs.
Whether your choice is home-made or ready-made, electrolyte drinks can be a powerful ally to your workout, thus helping to provide greater mood and better results. Such a benefit comes only with good medical advice or from a dietitian who can check if there is a need and how much, otherwise you could create another problem and move away from your goal of healthy living.
Hypotonic, isotonic, and hypertonic solutions (tonicity) | Khan Academy (May 2024)
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