Electrolyte drinks: what are hypotonic, isotonic and hypertonic drinks for?

Hydration, every human being needs it. There are some occasions, however, when good old-fashioned water is not enough to keep the body functioning normally. This is the case when we are sick, suffering from diarrhea and vomiting, for example, or after doing intense and prolonged physical exertion. Under these conditions, the body loses important salts called electrolytes, such as sodium, calcium, potassium and magnesium.

These salts are responsible for conducting electricity between cells, thus allowing information to be transmitted from one part of our body to another.

In other words, electrolytes are directly responsible for the proper functioning of our organs and participate in processes such as tissue reconstruction, muscle contraction and maintenance of blood pressure. Therefore, it is necessary to recompose them in case of loss.

Electrolytic drinks are drinks formulated to replace these salts and also carbohydrates lost after intense sweating or diarrhea and vomiting, thus preventing problems ranging from fatigue, dizziness, skin problems, cramps, headaches, even generating hypotension and changes in heart rate.

In pharmacies we can usually find electrolyte drinks aimed at athletes and others aimed at children who have suffered dehydration. While both are electrolyte-replenishing drinks, they are not interchangeable. That is, a dehydrated child should not drink a drink for athletes because, in addition to the concentrations of salts being different, drinks for athletes have sugar, something that is not good in the case of sick children. In the case of drinks aimed at those who practice physical activities, it is important to remember that they are only indicated in the case of activities longer than an hour.

The three types of electrolyte drinks

There are three types of electrolyte drinks and although they are all aimed at replacing electrolytes, they are suitable for different situations. Learn a little more about them and find out which one you need in the following topics.

hypotonic

These are drinks that have a lower concentration of salts and carbohydrates than blood plasma, and therefore are absorbed more quickly than water. Hypotonic drinks can be consumed before training, however, the nutritionist draws attention: in the case of light to moderate exercises, “it is not necessary to consume electrolytes, since it is enough to drink water before, during and after physical exercise, staying well hydrated. . Water, in combination with a balanced diet, already provides the body with the necessary levels of electrolytes”, says nutritionist Thaís Queiroz from the Vivace Saúde do Homem clinic. Thais recommends:

Option 1:

• 100 ml of fruit juice;
• 900ml water;
• 1 -1.5 g of salt (optional).

Option 2:

• 250 ml of fruit juice;
• 750 ml water;
• 1 to 1.5 g of salt (optional).

isotonic

These are drinks whose electrolyte concentration is equal to that of plasma and are also the most popular types of electrolyte drinks. The nutritionist Andréa Marim from the Michele Haikal clinic sums it up: “these drinks are an immediate source of energy that help in the instant hydration of the dehydrated body.” Here are two recipes suggested by the professional:

Option 1:

• 1 liter of very cold filtered water;
• 1 Tahitian lemon;
• 60 grams of sugar;
• 1 gram of salt.

Option 2:

• 2 liters of water;
• 1/2 bunch of mint;
• ½ cup of grapes or strawberries;
• 1 peeled orange;
• 1 cup of watermelon.

“Mix the water with the above ingredients in the following combinations: Strawberry or orange with basil; watermelon with mint; grape with tarragon. Mix and leave in a container at night to drink during the day”, recommends Andréa.

Option 3:

• 2 tablespoons of sugar;
• 1/4 of a teaspoon of salt;
• 2 tablespoons of orange or lemon juice;
• 2 glasses of very cold water.

hypertonic

Hypertonics have a higher concentration than blood plasma, being absorbed more slowly than water. Because it has a high concentration, it does not replace lost water well, only electrolytes and carbohydrates. “They are suitable for prolonged efforts carried out in cold weather, when the loss of sweat is small and it is not necessary to replace so much liquid, but it is necessary to gain carbohydrates (energy)”, indicates Thais. Here are your recipes:

Option 1:

“We can mix fruit juice with protein (Whey Protein for example) and ground oatmeal with water. The more protein and fat you have, the longer the delay in the absorption of carbohydrates”, says Thaís.

Option 2:

• 200ml of natural fruit juice;
• 800ml of coconut water or green tea;
• Half a teaspoon of salt;
• Half a tablespoon of maltodextrin.

Alternative drinks to replace water and minerals

Those who do lighter exercises or suffer from hypertension or diabetes can benefit from the following substitutes: water; coconut water (natural isotonic); natural low-calorie juices such as lemonade, passion fruit, melon, kiwi or strawberry juice and hydrotonic drinks: “similar to isotonic drinks, but with a lower dose of mineral salts, ideal for hypertensive patients”, says Andréa.

Who can and should take?

As mentioned before, nutritionists point out that only people who practice high-intensity activities longer than an hour are candidates for the use of drinks. Still, it is necessary to consult a nutritionist to know if there is really a need and what the right amount is, since they are a caloric intake and this can make the scales go up.

The list of those who can’t take it is longer. Children, for example, should not take it unless there is an indication of a nutritionist. Hypertensive patients should avoid it, since drinks contain sodium and “the Brazilian diet is already rich in sodium”, recalls Andréa. Diabetics should also avoid it due to sugar. People with kidney problems and pregnant women should not take electrolyte drinks unless medically indicated and supervised.

Finally, it is good to remember that even high performance athletes should not consume electrolyte drinks all the time, replacing the consumption of water and natural juices. Electrolyte drinks were formulated to replenish salts and energy in a timely (before or right after training) and fast way, but they are not an alternative to hydration and natural nutrition that occurs throughout the day.

Homemade or ready-to-eat drinks?

Homemade drinks are effective, “but they only contain one electrolyte, the salt and the sugar carbohydrate,” says Andréa. High performance athletes need more nutrients and that’s why drinks available on the market can be an interesting option. However, even though they are generally safe options, the composition varies a lot between brands, carbohydrates, for example, can reach 20 grams per 200 milliliters. It is necessary to read the labels and decide together with your nutritionist the best option according to your needs.

Whether you choose homemade or ready-to-eat, electrolyte drinks can be a powerful ally to your training, thus helping to give you greater mood and better results. This benefit only comes with good medical advice or a nutritionist who can check if there is a need and how much, otherwise you could create an additional problem and distance yourself from your healthy life goal.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.