Isotonic drinks – only after heavy exercise or a long stay in the heat

Isotonic drinks quickly replenish water and electrolytes, but they also contain harmful ingredients. Clinical dietitian Monika Stromkie-Złomaniec advises drinking isotonic drinks after physical activity or while outdoors in hot weather. Even in hot weather, water should be the foundation of hydration.

Isotonic drinks are designed to replenish the body's fluids, electrolytes, and carbohydrates. Their need is greater during prolonged exercise or on a hot day.

"As a rule, isotonic drinks hydrate faster than other beverages. But they are not without their drawbacks. Hydrating solely with isotonic drinks is not recommended, as there is a serious risk of electrolyte imbalances and excessive sodium or potassium intake," Monika Stromkie-Złomaniec, co-owner of the "Z Kaloriami na Pieńku" dietary clinic, told PAP.

Isotonic drinks also contain a lot of carbohydrates – in the form of sugar or sweetener. "During exercise, we use glycogen, which is responsible for maintaining proper blood glucose levels and providing muscles with energy for work. Therefore, when we drink an isotonic drink with carbohydrates after exercise, glucose levels rise, fatigue subsides, and we feel a surge of energy. This is desirable if we want to continue training or run a marathon. However, commercial isotonic drinks most often contain acesulfame K, aspartame, and sucralose, which in excess can cause gastrointestinal problems, especially if we consume such drinks frequently. Regularly drinking isotonic drinks can negatively impact our health," the specialist assessed.

She pointed out that isotonic drinks also contain synthetic dyes, flavorings, and preservatives, which have a very negative impact on health. "Manufacturers use substances that make the drink tasty and colorful. Isotonic drinks are wrongly considered healthier than sugary carbonated drinks, because overall, they are similarly harmful," argued Monika Stromkie-Złomaniec.

She advised checking the ingredients of sports drinks. "A conscious consumer should read the ingredients of the products they buy, and this also applies to sports drinks. It will be difficult to find a flawless sports drink with the perfect ingredients, but if you must buy it, it's worth choosing the lesser of two evils. Above all, don't buy colorful drinks: blue, green, or fluorescent, because in these cases, you can be sure they contain artificial colors," she explained.

She added that it is worth limiting yourself to drinking isotonic drinks occasionally – only in emergency situations, after a lot of effort (for example, after over an hour of training in the gym) or a long stay in the sun.

Monika Stromkie-Złomaniec emphasized that it's best to replenish fluids by drinking small portions of water throughout the day. "The best solution is highly mineralized or medium-mineralized water. For small children, choose low-mineralized or spring water. If an adult drinks 1.5–2 liters of water a day, and even more in hot weather, they will definitely be effectively hydrated. It's worth noting that the ingredients we look for in isotonic drinks, such as sodium, potassium, and magnesium, occur naturally in our diet," she said.

According to her, instead of isotonic drinks, you can also reach for potassium-rich fruits like coconut water, tomato juice, bananas, apricots, kiwi, or oranges. A good solution is to prepare a natural smoothie from these fruits.

The PAP interviewee also shared recipes for homemade isotonic drink. "The simplest one consists of simply water, honey, lemon juice, and a pinch of salt. You can also dilute apple or orange juice with water and add a pinch of salt. Although I must add that homemade isotonic drink will taste different from the store-bought variety so popular among young people," she noted.

However, she warned against excessive salt intake, not just in beverages. "We consume far too much salt, much more than the recommended teaspoon a day, which is associated with the risk of hypertension. Don't let anyone convince you that water without added salt won't hydrate you; that's a fabricated theory," Monika Stromkie-Złomaniec emphasized. (PAP)

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