Beverages for Physically Active Persons

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Categories of beverages for athletes

There are two types of sports drinks: liquid supplement beverages and energy-rich carbohydrate drinks. The primary function of liquid supplement beverages is to quickly replenish the body with fluids, faster than water. An additional function of these drinks is to provide the body with a certain amount of sugar: glucose, sucrose, fructose, and glucose polymers (maltodextrins). This way, these drinks also help maintain a stable blood sugar level to some extent. These drinks can be hypotonic or isotonic. The second type of drinks are energy-rich carbohydrate drinks. In this case, the primary function is to provide the body with energy in the form of carbohydrates in larger amounts than liquid supplement beverages, while still maintaining equal or lower osmolality, enabling similar or faster absorption than with pure water. The main carbohydrate component in these drinks is glucose polymers (maltodextrins). An additional function of energy-rich drinks is to replenish the body with fluids. These drinks typically have an isotonic character, but they can also be hypotonic when in powder form.

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Hypotonic beverage, isotonic beverage, hypertonic beverage

A hypotonic beverage is a type of sports drink with reduced calorie content. It contains about 4 grams of carbohydrates per 100 milliliters of fluid and has a lower osmolality than body fluids, so it is absorbed faster than water. The level of osmolity determines the direction of fluid movement. Low osmolality causes fluids to move from the intestine to the cells and bloodstream. An isotonic beverage contains between 4 and 8 grams of carbohydrates per 100 milliliters of fluid. It has a similar osmolality to human body fluids, meaning it contains a similar amount of carbohydrates and electrolytes, so it is absorbed similarly or faster than water. A hypertonic beverage contains more than 8 grams of carbohydrates per 100 milliliters of fluid. It contains more carbohydrate and electrolyte molecules per 100 milliliters of fluid, meaning it is more concentrated than body fluids and therefore has a higher osmolality. This means that physiologically, water will move from the bloodstream and intestinal wall into the intestines to dilute the fluid.

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What does osmolality truly mean?

Let's start with understanding the concept of osmolality. Osmolality refers to the amount of osmotically active substances contained in 100 milliliters of fluid. In the human body, the systemic fluid pressure typically ranges from 275-295 mOsm/kg of water. The osmolality of ingested fluids determines the direction of fluid flow in our body based on pressure equalization. If the osmolality of the fluid is lower, the fluid moves from the intestine to the bloodstream. If the osmolality of the fluid is higher, water moves from the bloodstream to the intestine to equalize the pressure of the ingested fluid.

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Electrolytes and their significance

Electrolytes are dissolved mineral salts found in body fluids, such as chlorine, sodium, potassium, and magnesium. Their function is to regulate the body's water economy, control the movement of water in cells, and influence the amount of fluid in the blood. Despite the fact that electrolytes have no direct effect on potency, in theory, sodium can have a beneficial effect as it increases thirst after physical exercise. During exercise, sodium concentration and blood volume increase, which increases thirst. Water is then consumed to dilute the blood, which decreases thirst. Sodium also improves the taste of drinks. It was widely believed that sodium accelerated the absorption of fluid from the intestines, but recent studies negate this and show that glucose is more important in this regard. Potassium also affects the amount of water in the cell. If its concentration is higher, the cell will be better hydrated. As for the other electrolytes, there is no evidence of their impact on potency.

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What are glucose polymers?

Glucose polymers are chains containing between 4 and 20 glucose particles. By comparison, simple sugars contain 1 to 2 units of glucose, and starches hundreds of thousands of units of sugar. Glucose polymers are made from specially cooked corn starch. Such compounds have advantages in the form of a higher concentration of carbohydrates per 100 ml of liquid while maintaining a low osmolality. So they hydrate faster than water and deliver a lot of carbs. Glucose polymer compounds have the same osmotic pressure as one unit of glucose and are less sweet than sugar in taste. Sports drinks with glucose polymer additive are tasteless.

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Digestible carbohydrates

Observed evidence suggests that for maintaining the highest attainable degree of physical endurance for the longest duration, the best approach is to consume a blend of carbohydrates - glucose, sucrose, and maltodextrins - in conjunction with a beverage. Such a blend increases the absorption of carbohydrates and enhances their oxidation during physical exertion. An amount of 90 grams of carbohydrates per hour would prove more beneficial than 30-60 grams per hour. If someone engages in vigorous physical activity for several hours or longer, this option would be most advantageous.

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Sweetened beverages and juices in the context of performance

Fruit juices (11-13 g of carbohydrates per 100 ml) and sweetened beverages (9-20 g of carbohydrates per 100 ml) have a higher degree of hypertonicity, which means they are more concentrated and are absorbed more slowly. Therefore, it can be said that they are a less suitable option for replenishing fluids during exercise as they need to be diluted by body fluids. However, if we dilute juice in equal proportions with water, we get an isotonic solution that is ideal for replenishing water and energy during and after physical activity.

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Delicious flavored waters and sports beverages

The sugar content of these preparations is 2 percent. They contain vitamins, minerals, artificial sweetening agents, and flavorings. A high sodium level promotes their accumulation in the body. They intensify the feeling of thirst. They provide a small amount of energy, so they are unable to adequately replenish energy during intense exertion lasting more than an hour. Their taste benefits can increase fluid intake. It is also worth getting to know their composition.

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Thoughtfully chosen diet beverages

Thoughtfully chosen diet beverages contain artificial sweetener substitutes instead of sugars, have low sodium levels, and support energy restoration. Regarding fluid replenishment, these beverages work at a similar speed to water. They can be a good option if you don't enjoy the taste of water. In conditions of low and moderate physical intensity, thoughtfully chosen diet beverages can be effective.

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Beverages that contain the stimulant substance known as caffeine

The mechanism of action of caffeine is not yet fully understood. The benefits of consuming it occur almost immediately after ingestion. Studies show that 1-3 mg/kg of body weight reduces the perception of fatigue and prolongs the time until exhaustion at higher physical intensity. Moderate consumption of caffeine (coffee, tea, cola) up to 452 mg per day does not increase urine output and does not impair water and electrolyte homeostasis. Research indicates that it can improve performance. For a person weighing 70 kg, moderate caffeine consumption would be 210 mg, or two cups of coffee or two cans of an energy drink. Caffeine can be taken before and during physical exertion. Its effects on the body may vary from person to person, so it is important to test dosage and frequency of consumption. Doses of more than 600 mg of caffeine can lead to increased fluid loss through urine, resulting in more frequent urination. However, such doses do not bring any greater benefits than moderate caffeine consumption.

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Alcoholic beverages and physical exercise

The consumption of alcohol may initially seem beneficial. However, its intake will worsen coordination, reaction time, and situational assessment. Drinking alcohol will also lower blood sugar levels, increase the risk of accidents or injuries, increase the amount of urine excreted, decrease strength, power, speed, and endurance. However, do not go from one extreme to another. When not training, it is worth allowing oneself alcohol. Four units for men and three units for women are considered safe norms. One unit of alcohol is 8 grams (10 ml) of pure spirits, which corresponds to 250 milliliters of beer, a small (125 ml) glass of wine, or a shot of vodka (25 ml). Those who consume alcohol in these quantities will be less likely to suffer from heart disease, have higher levels of 'good' HDL cholesterol, and less blood clotting (which reduces the risk of blood clots). Red wine is particularly beneficial for the heart, as it has anticancer properties. Drinking just two glasses a day significantly reduces the risk of heart disease.

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Sports beverages for athletes – prepare them yourself!

At the outset, it is worth considering whether we really need a sports drink. If we consume less than a litre of liquid a day, ordinary water is likely sufficient. Sports drinks are not exactly cheap. The drinks we buy appear to suggest their availability. We go to the store, we buy, and we leave. The final decision about whether or not to prepare a sports drink at home should be made by everyone individually. It can be sensible to make the sports drink at home. The recipes are listed below. Hypotonic drink: 250 ml of fruit juice, 750 ml of water, optional 1/4 teaspoon of salt. Isotonic drink: 500 ml of fruit juice, 500 ml of water, optional 1/4 teaspoon of salt.