Isotonic drinks

What is an isotonic drink?
Many athletes use isotonic drinks without really knowing the true definition of what they are. Many people consider their carbohydrate-laden energy drink to be isotonic: a mistake.
An isotonic drink is a drink whose concentration of nutrients and minerals is close to that of blood plasma.

The drink Holyfat offers isotonic when diluted in 500 ml of fresh water; it becomes hypotonic when diluted in a volume close to one liter of water. The advantage of hypotonicity is that it helps compensate for water loss and less so for carbohydrate loss. Hypotonic drinks, such as still water or unsweetened tea, may be recommended for prolonged exercise during intense heat.

How to choose your drink?
Choosing your sports drink is crucial for your workout.
An isotonic drink promotes hydration and the supply of minerals to compensate for losses caused by sweat.
A hypertonic drink should be consumed when you want to prioritize carbohydrate compensation rather than hydration.
Carbohydrate-laden gels, frequently used by athletes, can be considered hypertonic.
A hypotonic drink should be preferred for optimal hydration.

When exercising in high heat, the risk of dehydration is increased and can affect your performance. It is estimated that a loss of 1% of body weight in water would cause a loss of approximately 10% in performance, 2% of water loss of weight would cause a decrease of 20% in performance, hence the importance of staying hydrated.
To choose your drink, it is important to know your practice and the needs of your body.

What does an isotonic drink contain?
The composition of isotonic drinks varies depending on the brand.
The majority contain simple carbohydrates such as glucose or fructose (consumed in too high a dose, fructose can cause intestinal problems) and complex carbohydrates such as maltodextrin, the dosages vary depending on the manufacturer, mineral salts.
The ideal composition of an isotonic drink would be 50 grams of carbohydrates and 2 grams of sodium per liter.
At Holyfat, the composition is simple: mineral salts (potassium, sodium, chlorides and magnesium) as well as carbohydrates provided by dextrose and a natural flavor.
You will find 6 flavors in our range: green apple, ginger, mint and mango, cocoa and plain.

Why consume an isotonic drink?
The body needs about 1.5 to 2 liters of water per day to compensate for losses due to sweat, urine, and breathing. Sports activity increases losses.
The benefits of this type of drink are numerous for athletes; they allow you to quickly replenish your body's reserves and stay hydrated without overloading your stomach, thus avoiding gastric problems.
Water also helps flush waste from the body through sweat and urine.
The consumption of an isotonic drink is recommended for activities lasting more than 60 minutes for which carbohydrate intake and hydration are recommended.
Before a session, if you are not sure you have the amount of energy needed to complete it, the use of an isotonic drink is recommended.
As always, it is advisable not to use an isotonic drink for the first time during a competition, but to have tested it during training to be sure that the body assimilates the drink well and that the taste is not too sickening over the hours.

Depending on the brand, isotonic drinks can contain between 60 and 80 grams of sugar per liter; for people who want to lose or maintain their weight through physical activity, the opposite effect can occur.
In our drink, the sugar present, dextrose, is a simple sugar, derived from corn, with the particularity of having a composition identical to glucose, the sugar present in the blood.

What is the use of an isotonic drink?
It is necessary to differentiate between classic isotonic drinks and isotonic sports drinks, loaded with carbohydrates; useful for replenishing the body's water and carbohydrate stores.
For an effort of less than 60 minutes, pure water may be sufficient.
Beyond that, the intake of mineral salts is recommended, through an isotonic drink.
Indeed, for long-term efforts, the intake of carbohydrates and mineral salts must be higher. The muscles participating in the effort burn a large amount of energy via carbohydrates, if the body is lacking, this results in a decrease in performance. Similarly, the minerals in our body will be quickly eliminated with perspiration, so it is necessary to provide them in order to maintain the water balance of our body.

Holyfat is isotonic when used in a volume of 500 ml of water; when diluted in a larger volume, up to 1 liter, the drink is hypotonic. Your use will therefore depend on what you intend to use it for.


Conclusion

Isotonic drinks have an osmotic pressure similar to blood plasma, which promotes nutrient exchange. They also help maintain optimal hydration after exercise and compensate for water loss due to perspiration. Its use is recommended for efforts lasting at least 60 minutes. After an intense or long session, a hypertonic drink can be used as a supplement to replenish the body's carbohydrates.