understand what the terms isotonic, hypertonic and hypotonic mean, it is
necessary to go a few years back and remember the experience that we all had in school.
an initial observation: any liquid
contains dissolved substances, even pure water. These dissolved substances
may be mineral salts and trace elements (like in pure water), glucose (like in
the syrup with water), vitamins, antioxidants, fructose (like in fruit juice.)…
substances, the less it contains available water: therefore the thicker and
concentrated it is, the less aqueous it is and the less it moisturizes…
when you put in contact two solutions with a different concentration of
dissolved substances, the substances from the more concentrated
solution migrate towards the least concentrated solution and the water makes
the reverse path. This until having the perfect balance of concentration of
dissolved substances between the two solutions.
concentration of dissolved substances than the liquids in our body, water does
not migrate from the drink towards our body but primarily in the opposite
direction. Dehydration first occurs.
This situation describes a hypertonic concentration.
concentration of dissolved substances than our internal liquids, water migrates
first from the drink towards our body. Rehydration first occurs. This situation
describes a hypotonic concentration. The isotonicity describes the perfect
balance between the concentration of the drink and our internal liquids.
described, we understand that:
a higher liquid concentration than the one in our body.
a lower liquid concentration than the one in our body
with a liquid concentration equivalent to the one in our body.
volume of water (eg an 800ml bottle,) the concentration of a sport drink can vary depending on the number of powder
scoops you add in it. The drink obtained is then either hypertonic or
hypotonic or isotonic. Manufacturers’ recommendations are set by default to
obtain an isotonic drink.
concentration (called osmolarity) is equal to the concentration inside the body
(the dissolved substances of the blood are in the blood plasma). The most basic
recipe to obtain an isotonic drink is to dissolve some sugar and salt in water,
in proportion of 25g of sugar for 500ml of water and 1g of salt for 500ml of
drink in powder) are designed to produce isotonic drinks. They differ from each
other depending on the ingredients (glucose, fructose, sodium, potassium,
magnesium, antioxidants, vitamin B1, B6 …). As seen above, by simply
adjusting the recommended dose, we can obtain an isotonic, hypotonic or hypertonic
requires water, sugar, mineral salts and group B vitamins, principally to
compensate the body losses. It is known that a decrease in any of these
elements, including water and sugar, reduces the performance level during the
water loss. A decrease in the body water
reserves may result in a decline in performance (dehydration). However,
hypertonic drinks can be adapted to specific situations such as extreme weather
environments (extreme cold).
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2) A hypotonic drink compensates
more the water loss and less the sugar loss. This type of drink is more
suitable for prolonged endurance exercise, in warm environment, where the
priority is to compensate water loss by drinking. A hypotonic drink reinforced with
mineral salts helps compensate the sodium loss and therefore avoid the decrease
of plasma concentration in sodium, which consequences can sometimes be severe
(hyponatremia). The risk of digestive disorders with this type of drink is also
sugar loss. In situations of intense exercise, an isotonic drink is more
adapted to maintain a level of performance, as it better preserve both water
reserves and sugar reserves in the body. Furthermore, the presence of all of
these constituents in a specific proportion contributes to a better
assimilation of each element and a reduced risk of digestive disorders.
drinks: plain water, unsweetened tea, Recuperat-ion Sport…
drinks: grape juice, Red Bull
drinks: only drinks called “the effort of carbohydrate” carrying this
endurance sports and outdoor running, trail running, cycling, triathlon,
challenges: ultra trail, trails stages, marathons, 100kms, 24h….
the nivernais network RESEDIA for the management of DIABETES and OBESITY, he
also put his knowledge to the treatment of pathologies such as obesity,
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various backgrounds (diet, coach, mind trainer…) for one purpose: to provide
simple and clear answers to each level of practice.
Recuperat-ion – Hydration and Nutrition Experts