Culturally, isotonic consumption is associated with the idea of health. The mineral-rich composition has created a false image that it is a healthy drink that can replace water in hydration. But it's not that simple! Consumption of isotonics should only be done with specialist advice and in some specific cases.
Know who is indicated, what they are made of, the ideal amount to drink, and by which drinks the isotonic can be replaced.
Who is it for and what is its purpose?
? Isotonics are indicated for athletes who perform intense physical activity. Are they recommended after exercise lasting longer than one hour and causing sweating, such as 16 km of running, half marathon or marathon ?, explains nutritionist Patrícia Biaggi. The drink exists to replace water and mineral salts lost in sweat, ie to promote hydration and also improve the performance of athletes. It also helps to prevent cramps and dehydration.
What are isotonics made of?
Isotonics are rich in sodium, potassium, calcium and phosphorus. These nutrients favor the functioning of cells leaving the individual with more energy.
Despite the benefits, Patricia explains that consumption can overload the kidneys and contribute to increased blood pressure. To get an idea a regular soda contains on average 11mg of sodium, while isotonic drinks can contain 50 to 160mg per bottle!
Therefore, for people suffering from some health problems consumption is not recommended, such as:
- Cardiac insufficiency;
- Arterial hypertension;
- Kidney diseases;
- Diabetes.
What is the ideal amount of consumption?
Before the exercises: indicated to drink from 200 ml to 400 ml of fluids? juice, water or isotonic. If you choose isotonic consumption of carbohydrate meals should be avoided, since the drink already contains this nutrient.
During the exercises: It is recommended to consume between 500 ml and 2 liters of water and isotonic depending on how much sweat the person has lost. To calculate water loss during exercise, weigh before and after activity and transform the result of this difference in grams to milliliters. For example, if the difference in weighing was 600 grams, replenish 600 ml during activity. The ideal is not to use only isotonic, replace the amount fractionally with half water and half isotonic.
After the exercise: In the two hours after your workout the amount of fluid you should replenish corresponds to 150% of the weight you lost. Using the same example above, if you lost 600 grams, you should replace 900 ml. This replacement can be with juice, water or isotonic. At this time, it is also important to consume fruits and food.
Isotonic Substitutes
According to nutritionist Patricia people who practice light or moderate physical activity can consume coconut water and homemade serum, drinks that are considered natural isotonic.
Remember that water is the main source of hydration of our body. The nutritionist advises that no product can replace the daily consumption of at least two liters of water.
Other precautions you should take
- Teeth: Drinking isotonic beverages can damage tooth enamel causing tooth decay and increasing tooth sensitivity,
- Weight Loss: The drink is a source of calories like any other and contains sugar so, in excess, isotonics make it difficult to lose weight.
In order to consume any unnatural fluid healthy, it is important to always consult your dietitian and follow medical advice if you have restrictions due to illness.
A Woman Drank 1 Liter Soy Sauce Colon Cleanse In 2 Hours. This Is What Happened To Her Brain. (April 2024)
- food
- 1,230
