It is recommended to drink about half a liter of liquid one or two hours before exercising , as this will help us prevent an excessive increase in body temperature and delay the onset of fatigue. Likewise, it is important to plan our hydration based on the type and duration of physical activity , since sometimes, if it is very intense, the rapid loss of a large amount of water can delay the sensation of thirst; which is the one that warns us of the immediate need to replenish fluids.
The key is in the concentration of salts
Staying hydrated is vital for the proper functioning of our body, and one of the fundamental pillars of sports nutrition. These types of drinks can be great allies when it comes to maintaining optimal levels of hydration and mineral salts before, during and after exercise, thus improving our performance.
How is water distributed and moved through our body?
Water is capable of crossing the membranes of our cells, which separate the interior of these from the environment that surrounds them. This cell membrane is semi-permeable, which means that water can pass through it, but the dissolved salts it contains cannot. When the salt concentrations on both sides are different, the water passes through the membrane towards the solution with the higher concentration of solutes to bring them back to equal. This process, called osmosis , is extremely important for our body.
What are they and how can the consumption of this type of drink help us?
Isotonic, hypotonic and hypertonic drinks differ mainly by their concentration of salts with respect to that of our intracellular environment. Knowing how to use them correctly can help us achieve good sports performance.
Next we will explain what characterizes each of them .
Isotonic drinks
The electrolyte concentration of an isotonic drink is similar to that of our cells . Therefore, the volume of these will not be altered when consuming them.
They are the most recommended from the first hour of exercise , as they will help us to restore the loss of mineral salts produced by sweat and to keep us properly hydrated.
Hypotonic drinks
The electrolyte concentration of a hypotonic drink is lower than that inside our cells , and therefore the volume of these will increase due to the entry of water.
These drinks are ideal to hydrate ourselves before starting our training .
Hypertonic drinks
They have a higher concentration of electrolytes than our intra-cellular environment , therefore the cell loses water until the concentration of salts on the other side of the membrane is again the same as inside the cell.
These drinks are usually recommended after training to replace mineral salts , although always at controlled volumes, since an excess could cause severe dehydration.
Incorrect hydration can reduce sports performance by 20%.
Finally, it is important to remember that, apart from hydration, a correct diet and an adequate exercise plan, they are extremely important . Nor should we forget that it is convenient to consult a professional specialized in sports nutrition so that they can adequately advise us with any questions we may have.
