Preventing dehydration during exercise

Uitdroging voorkomen tijdens het sporten

The influence of the right isotonic drinks on sports performance. Years of experience with (top) athletes has made us understand that it is essential to hydrate. In short: 'you have to drink'

Drinking water?

Drinking water during the effort does not give energy. Drinking only water in large quantities can dilute the sodium in the blood (hyponatraemia) and cause adverse effects through overhydration. If you don't have an isotonic drink at hand, use pure water in combination with Svensson endurance gel.

Isotonic drinks ?

Sport drinks can provide the 'all in one' solution as they bring water, sodium and carbohydrates to the liver. Several studies confirm the effectiveness of sports drinks in terms of endurance. Compared to a placebo (sweetened water), these drinks make it possible to maintain a longer effort at a constant moderate intensity and to increase the number of repetitions of an intense effort. Optimal sodium and carbohydrate concentration and osmolarity levels ensure that the drink stays in the stomach for as short a time as possible. Resulting in a fast absorption into the bloodstream.

Criteria when choosing a sports drink

  • Tonality or osmolarity: the ideal drink for your exercise should be isotonic or possibly hypotonic, but above all not hypertonic. An isotonic drink has the same concentration as the blood, a hypotonic drink is less concentrated than the blood and a hypertonic drink more. An isotonic solution is easily absorbed and leaves the stomach quickly (better digestive comfort) for optimal efficiency.
  • Carbohydrate content Carbohydrate content The ideal amount of carbohydrate for performance is between 60 and 80g of carbohydrate per litre.
  • Carbohydrate quality The glycaemic index should be high. Some drinks combine different types of carbohydrates (glucose, fructose, dextrose, sucrose, ...), increasing the amount of exogenous carbohydrates used during exercise. If only a glucose solution is ingested, the amount of carbohydrate consumed during exercise reaches 1 g / min (60 g / hour). If a mixture of carbohydrates (glucose and fructose) is ingested, the amount of exogenous carbohydrates consumed reaches 1.2 to 1.7 g / min (72 to 102 g / h). This increase in the quantity of carbohydrates consumed is explained by the different ways in which carbohydrates enter the cell. The ideal is to combine different types of sugars. Be careful not to consume too much fructose because of the risk of diarrhoea.
  • Electrolyte content: The electrolyte recommendations are 500 to 700 mg of sodium per litre of water. The addition of potassium is advised because of the losses due to perspiration
  • pH: a daily and repeated intake of acidic drinks destroys tooth enamel. It is therefore recommended to avoid excessively acidic drinks and to use drinks with a pH higher than 5.5.
  • Taste also plays a fundamental role. Studies show that a drink with a pleasant taste is more effective because it will be consumed more easily.

Revolutionary development Svensson

Svensson isotonic drinks contain 30g carbohydrate/500ml + electrolytes
  • 100% natural colour and flavour
  • Contains no aspartame or artificial sweeteners
  • Liquid concentrate which can be used to prepare 14 bottles

Easy to use due to its liquid form, no more messing around with powders

Click here for the movie: how to prepare the isotonic drink Svensson.

Leave a comment

Please note, comments must be approved before they are published