If you exercise for an hour, water is great as a thirst quencher and to replenish the fluid deficiency. If you exercise intensively or if it is hot, your body can sometimes benefit from a sports drink
There are three types of sports drink:
Hypotonic sports drink
Less than 4 grams of carbohydrates per 100 milliliters
This type of sports drink can be quickly absorbed into your body and is ideal for replenishing the fluid deficiency during exercise.
Isotonic sports drink
4 to 8 grams of carbohydrates per 100 milliliters
Istone sports drink is perfect for replenishing your energy (sugar) and fluid during exercise. The concentration of particles is comparable to the concentration in your blood and therefore the sugar can be absorbed quickly. It prevents a sloshing feeling in your stomach. You can make your own sports drink by adding 4 to 8 grams of sugar to water or look for a syrup with this amount of sugar per 100 milliliters.
Hypertone sports drink
Usually contains more than 8 grams of carbohydrates per 100 milliliters Hypertone sports drink is absorbed into your body less quickly, so it is best to drink it after exercise to replenish sugar in your body. In addition, it also partly replenishes moisture, but the main purpose is to replenish carbohydrates.
How much should you drink while exercising?
How much you should drink during exercise depends on various circumstances:your physique, the temperature, the humidity. It is generally advised to drink 150 to 200 milliliters of water every 15 minutes. Try to discover during your training what is ideal for you, so that you no longer have to experiment during a competition.
