The internet, magazines, sports matches, supermarkets; everywhere we look we are told about the best energy/sports drink to improve our performance. If you are seeking physical perfection for any reason, then you will often train longer and harder than you set out to do so, depleting your glycogen energy stores in the process.
We all know that we are at our most vulnerable to mistakes and injuries when we are tired and our energy levels are depleted, but the addiction of training (especially when we’re having fun) often makes us ignore of ‘forget’ to fuel our bodies properly.
Hypotonic
These sports drinks contain a greater proportion of water, and a lesser proportion of sugar, than the human body. As the drink is less concentrated than body fluids, it is claimed that they increase the speed of water absorption by the body (than just plain water), thus preventing or alleviating dehydration.
Isotonic
These sports drinks contain proportions of water and other nutrients similar to the human body, and are typically about six to eight percent sugar. As the drink is the same concentration as body fluids, it is absorbed at the same rate as water.
Hypertonic
These sports drinks contain a lesser proportion of water, and a greater proportion of sugar, than the human body. As it is more concentrated than body fluids it is absorbed more slowly, meaning the energy will be released over a long period of time. It is therefore claimed that these drinks can give an energy boost and also replace lost energy over the entire session.
Expense
The question is whether it is necessary to spend lots of money on these drinks, or whether normal water will suffice? In short, a healthy balanced diet and sufficient water will be fine. However, if you often train for hours at a time, you may need an extra boost of energy; so you may need to invest some money in these drinks to ensure you are both hydrated and full of energy.
DIY Energy Drinks
With a little bit of planning, you can most definitely make these drinks yourself at a fraction of the cost. Making your own energy drinks is simple. Below are two individual examples for each type:
Hypotonic
- 250ml natural/unsweetened fruit juice. 750ml of water. Pinch of salt. Shake well and serve.
- 20g glucose. 1 litre warm water. Pinch of salt. Shake well and serve.
Isotonic
- 500ml natural/unsweetened fruit juice. 500ml of water. Pinch of salt. Shake well and serve.
- 50g glucose. 1 litre warm water. Pinch of salt. Shake well and serve.
Hypertonic
- 1litre natural/unsweetened fruit juice. Pinch of salt. Shake well and serve.
- 100g glucose. 1 litre warm water. Pinch of salt. Shake well and serve.
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