What is the difference between hypotonic and isotonic drinks

They focus purely on hydration. Another thing to keep in mind while choosing the right sports drink is to take a look at the list of ingredients. As discussed earlier, effective fluid replacement requires sodium. In order to be really effective, a fluid replacement drink needs much more sodium than the average sports drink contains.

This results in a dilemma: if the taste is too salty, you tend to drink less — which is counter to the goal of remaining hydrated. Carbohydrates are also an important component in fluid-replacement beverages in part because they help with water absorption.

The cotransport of glucose and sodium help to absorb the water in the gut. Another thing to look for is amino acids. They are organic compounds that are often dubbed as the building blocks of proteins and play many important roles in the body. Small amounts of amino acids may improve water and sodium absorption from the small intestine and also fluid retention in the body. Typical sports drinks try to achieve two competing goals at once: keeping you hydrated while providing you with energy.

This approach is counterproductive: drinks that are high in carbohydrates actually make it harder for your body to absorb liquids quickly and efficiently. Our sports drink, Nosht Endurance Drink Mix combines the science behind oral rehydration solutions — used to treat dehydration — with the science behind sports drinks and sports medicine. Nosht Endurance Drink Mix combines simple carbohydrates and amino acids to maximise water absorption and enhance hydration.

Also, our mix tastes a bit saltier than your average sports drink, because it contains an appropriate amount of sodium for rehydration - but without sacrificing great flavour. There is more to it than this, of course: the formula's main aim is to maintain hydration during exercise without causing any gastrointestinal GI stress. Hypohydration and human performance: Impact of environment and physiological mechanisms. Sports Med ; 45 1 :S Isotonic, hypotonic, hypertonic — the world of sports drinks can be confusing.

So what do all the terms mean? What are the benefits of each drink? And what should you be sipping when? Sports energy drinks are broken down into three different types depending on their concentration compared to the human body, or tonicity to give it a technical name.

The three commonly seen types of sports drinks are:. Each drink has different benefits to support your training. This means they are absorbed into the bloodstream at a faster rate for quick hydration and electrolyte release. Hypotonics may contain carbohydrates too, helping to contribute towards your total energy intake. When you drink a hypotonic drink the solution moves via osmosis across the gut walls and into the blood vessels.

This means fast rehydration, as the drink is rapidly absorbed across the gut lining and quickly replaces fluids lost. Hypotonic drinks will also give you a speedy top-up of electrolytes — those vital salts and minerals lost in sweat — to help regulate muscle function and keep your fluid levels balanced. Isotonic sports drinks usually contain between 40 to a maximum of 80 grams of carbohydrates per litre.

Moreover, the isotonic properties of these drinks ensures that carbohydrates and electrolytes are easily absorbed in the blood and thus reduces the risk of stomach and intestinal problems.

An isotonic sports drink is the best choice for an athlete looking for a drink containing water, electrolytes, and energy that can be easily absorbed in the form of carbohydrates.

Hypertonic drinks have considerably higher concentrations of solutes than in human blood plasma and usually contain more than 80 grams of carbohydrates per litre. Most energy gels also fall under hypertonic sports drinks, although there are now also isotonic gels. Hypertonic liquids slow the emptying of the stomach, which especially delays the absorption of water. The osmolality of these drinks is higher than that in human blood, such that water must first be drawn from the blood into the intestines to dilute the solution in the intestines.

This temporarily dehydrates the body and, in particular, this increases the risk of stomach and intestinal problems due to the increased amount of water in the intestines. Consequently, a hypertonic drink should not be consumed when hydration is a high priority. However, a hypertonic drink is the best choice to meet your need for carbohydrates when energy is needed really quickly, when the opportunity to consume energy is limited such as in team sports , or when fluid intake is reduced due to cold weather conditions e.

The fastest absorption of sugars in the body occurs when consuming hypertonic sports drinks with a very high concentration of sugars. In conclusion, it is extremely important to pick the right sports drink depending on the exercise conditions and the specific needs that arise during those conditions.

This additional sugar content comes at the expense of hydration and can become especially problematic for athletes exerting for long periods or in the heat. Hypertonic sports and recovery drinks are therefore most appropriate in scenarios where taking in energy and nutrients is the main priority and where dehydration is insignificant.

While providing less energy than isotonic drinks, the low concentration of hypotonic drinks relative to the blood allows for faster fluid uptake through the natural process of osmosis.

Hypotonic sports drinks are therefore recommended as being ideal for any exertion lasting over an hour or where hydration is a priority. Energy requirements can be better topped up through other food and fuel sources such as gels, bars and snacks, which are ideally consumed with some separation from substantial fluid intake. Choosing the right sports drink depends on your individual needs and involves trade-offs between fluid absorption and energy requirements.