People participating in continuous high-intensity exercise for more than an hour are at risk of dehydration, hypoglycaemia and fatigue, which decrease performance. A drink that provides the right amount of carbohydrates and fluid, as well as electrolytes is ideal to keep your body hydrated and fuelled.
Sports drinks fall into three categories based on their carbohydrate content: hypotonic, isotonic and hypertonic. Most commercial brands are isotonic, which means that they have a similar concentration of carbohydrates and electrolytes as the human body’s fluids. Isotonic drinks contain 4-8 grams of carbohydrates per 100ml and are absorbed fast, making them great for rehydrating and refuelling. Unfortunately, they often contain artificial flavourings, colorants, additives and other synthetic ingredients.
Fruit juices are often suggested as a healthier alternative but are too concentrated, containing 9-20 grams of carbohydrates per 100ml. Therefore, these are slowly absorbed and can worsen dehydration.
The good news is that if you can create a healthy and natural isotonic drink on your own! Simply mix 500ml. of juice (fresh orange or apple juice works well) with 500ml. of water, and add pinch of salt. For an added boost, use coconut water in place of plain water. Coconut water is a naturally isotonic drink, containing electrolytes and the right amount of carbohydrate needed for rehydrating.
