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Prevent dehydration during exercise

by Claudia Smet 13 Feb 2021 0 Comments
Uitdroging voorkomen tijdens het sporten

The influence of the right isotonic drinks on sports performance.

Prevent dehydration? Years of experience with (top) athletes has made us realize that it is essential to hydrate. In short: 'you have to drink'

Drinking water ?

During exercise, drinking water does not provide energy. Drinking only water in large quantities can cause a dilution of sodium in the blood (hyponatremia) and thus cause negative effects due to overhydration. No isotonic drink at hand, use pure water in combination with Svensson endurance gel.

Isotonic drinks ?

Sports drinks can provide the 'all in one' solution, because they bring water, sodium and carbohydrates to the liver. Several studies confirm the effectiveness of sports drinks in function 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 molarity levels ensure that the drink remains in the stomach for the shortest possible time. This results in rapid absorption into the bloodstream.

Criteria for choosing a sports drink

  • Tonality or osmolarity: the ideal drink for your exercise should be isotonic or possibly hypotonic, but especially 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 The ideal carbohydrate amount for performance is between 60 and 80 g carbohydrates per litre.
  • Quality of carbohydrates The glycemic index must 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 taken, the amount of carbohydrates 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 you consume will reach 1.2 to 1.7 g/min (72 to 102 g/hr). This increase in the amount of carbohydrates consumed is explained by the different way in which the carbohydrates enter the cell. The ideal is to combine different types of sugars. Be careful not to consume too much fructose due to the risk of diarrhea.
  • Electrolyte Level: Electrolyte recommendations are 500 to 700 mg sodium per liter 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 above 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's isotonic drinks contain 30 g carbohydrates/500 ml + electrolytes
  • 100% natural color and flavors
  • Contains no aspartame or artificial sweeteners
  • Liquid concentrate with which 14 water bottles can be prepared

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

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

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