Increase endurance

with isotonic drinks – directly into the blood:

At the start of the outdoor season in spring, isotonic and hypotonic drinks provide you with fluids and energy while running, hiking, cycling and climbing or even playing football - quickly and directly. But what exactly is behind the terms “isotonic” and “hypotonic”? Why is the supply of certain ingredients such as potassium and magnesium so important for endurance athletes? Which drink is best for you before, during and after training? We will help you.

Do you drink water or apple spritzer during endurance sports? This is enough to keep your body hydrated. In certain moments, however, it is important that you not only hydrate yourself, but also provide your body with quickly usable energy in the form of carbohydrates and keep your mineral levels in balance. We'll explain to you why that is.

Sweating during endurance sports: This is what happens in your body

When you're preparing for your next city run, you'll naturally work up a sweat during training. This body reaction is particularly important when exercising. Because your body regulates its temperature with sweat and keeps it constant at around 37 ° Celsius. This is the so-called principle of thermoregulation . How it works? Very easy!

Sweat moistens your skin in the form of small droplets. It has a cooling effect. When it evaporates, it prevents your body from overheating . At the same time, it ensures that your body temperature remains more or less constant. This is particularly important for you as an endurance athlete.

The reason: Once your body has reached the perfect “operating temperature” of 37° Celsius, certain processes in your body that are important for survival, such as metabolic reactions and oxygen transport, run smoothly. Because the body regulates its temperature independently through sweat, this also ensures that muscles and tendons remain elastic during endurance sports and you don't get injured.

Sweating is therefore essential for your body's survival. At the same time, however, it loses valuable minerals. These include sodium, potassium, calcium, magnesium as well as zinc and iodine . Potassium, magnesium and sodium in particular are essential for endurance athletes.

• Potassium contributes to normal muscle function and the maintenance of normal blood pressure.
• Magnesium contributes to the reduction of tiredness and fatigue, normal energy metabolism and normal muscle function.

To prevent mineral deficiency, it is important that you compensate for losses caused by sweating. This is where isotonic or hypotonic drinks come into play.

Definition: Isotonic and hypotonic: What does that actually mean?

Isotonic drinks have the same osmolarity as your blood . Osmolarity refers to the amount of osmotically active particles per unit volume in a liquid. This is about the pressure that comes from dissolved minerals and sugar in a liquid. If the osmolarity of a liquid is high, it contains a lot of minerals or sugars. The so-called osmotic pressure is correspondingly high. In this context, the terms isotonic and hypotonic describe how two neighboring liquids relate to one another.

• Isotonic: Iso means “equal”. An isotonic sports drink has the same dissolved particle ratio as your blood. This means that the minerals contained in the small intestine are absorbed particularly quickly and the dextrose dissolved in the isotonic drink also quickly reaches the blood. This is particularly beneficial for training sessions with low or medium intensity.
• Hypotonic: Hypo means “under”. In a hypotonic fluid, the concentration of dissolved substances such as electrolytes or sugar is lower than in the blood. Therefore, the H₂O molecules are drawn osmotically from the intestine into the blood in order to compensate for the difference in concentration between the intestinal contents and the blood. A hypotonic sports drink will help you quickly balance your fluid levels if you want to drink more water in the short term.

Whether you want to rehydrate quickly on the home stretch of a triathlon or replenish fluids and minerals lost while jogging or road cycling, isotonic and hypotonic drinks support your performance during endurance sports**.

Isotonic sports drinks

Isotonic drinks are particularly suitable for you if you want to give yourself new energy and balance your fluid levels while jogging, cycling or walking with friends . Isotonic drink powders contain carbohydrates , which help your body maintain its endurance performance during longer training. The carbohydrates are sucrose, dextrose and maltodextrin. Sucrose and dextrose consist of mono and disaccharides.

The advantage: Your body absorbs short-chain sugar molecules particularly quickly - for quickly available energy . Maltodextrin has a longer chain and provides the body with long-lasting energy. In addition, isotonic drink powders contain minerals such as potassium and magnesium, which contribute to normal muscle function.

You can easily mix our isotonic sports drinks from Dextro Energy.

• Mix two level measuring spoons into 500 milliliters of water. Two level measuring spoons correspond to 40 grams.
• Stir three level measuring spoons of water into 750 milliliters of water. Three level measuring spoons correspond to 60 grams.

Mix the water and powder together well and pour the liquid into your drinking bottle - you'll have your isotonic drink at hand during training. The recommended consumption amount is 750 milliliters per hour.

Hypotonic sports drinks

Hypotonic drinks quickly replenish your fluid balance**. That's why we recommend hypotonic athlete drinks if you want to step up your game when racing cycling or running or push your limits in a competition just before the finish. Even during strenuous training stages and even when you sweat heavily, they quickly provide you with fluids .

If you compensate for the loss of fluids and minerals promptly, you will keep your endurance performance constant during longer training. The electrolytes potassium, magnesium and sodium improve the absorption of water during physical activity. At the same time, you can use the drink to regulate your water balance and ensure the performance of your muscles.

You can drink our hypotonic sports drinks from Dextro Energy* before or during your sports session. Add the drink powder to the water using the measuring spoon included and dissolve it. One spoonful per 250 milliliters of water is recommended. If used before exercise, consume one portion approximately one hour before exercise. If used during exercise, drink as needed. The recommended consumption amount is 750 milliliters per hour.

If you prefer to mix your hypotonic drink fresh during a longer stage or at the end of a long training session, powders in a practical one-serving bag are the right thing for you. Simply tear it open, pour the contents into your drinking bottle, add water, shake - done!

How do you drink properly as an endurance athlete?

Scientists emphasize: In general, you should make sure you drink enough fluids so that you can maintain your physical and mental performance. It is impossible to say exactly how much you should drink. The reason: The exact amount depends on many different factors such as your body weight and your age. Even if you have already found your sports routine or do regular (endurance) sports, your fluid needs increase.

• Many experts recommend drinking 35 milliliters of water per kilogram of body weight per day.
• According to a study by the University of Würzburg, athletes should drink 150 to 200 milliliters every 15 to 20 minutes during high-intensity training that lasts at least an hour.
• We also advise you: Don't drink while you're exercising, but before you start cycling, jogging or hiking.

This is how you fill up your carbohydrate stores – before you put any strain on your body.

Isotonic drinks for your endurance

Isotonic or hypotonic drinks are perfect for you as an endurance athlete if you want to maintain your endurance performance and at the same time compensate for fluid and mineral losses. With us you will find isotonic products that will help you grow beyond yourself.

* hypotonic drinks from Dextro Energy*: contains carbohydrates

**Carbohydrate-electrolyte solutions help maintain endurance performance during prolonged endurance training and improve water absorption during physical activity.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Raschka, C., & Ruf, S. (2013). Sports nutrition. Current Nutritional Medicine, 38(5), 362-378. 10.1055/s-0033-1349460

Orrù, S., Imperlini, E., Nigro, E., Alfieri, A., Cevenini, A., Polito, R., Daniele, A., Buono, P., & Mancini, A. (2018). Role of Functional Beverages on Sport Performance and Recovery. Nutrients, 10(10), 1470. https://doi.org/10.3390/nu10101470

Popkin, BM, D'Anci, KE, & Rosenberg, IH (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x