1. "Thirst quencher" drinks:

Their goal is to maintain the water balance. These are "isotonic" drinks. Tonicity is linked to the notion of osmolarity, which represents the amount of osmotically active molecules per liter of water. These molecules are able to attract water through a biological membrane. An isotonic drink contains a quantity of osmotically active molecules similar to blood plasma which facilitates rehydration.

They usually contain:

• 6 to 8% of carbohydrates in the form of glucose, sucrose and/or malt dextrin.
• 40 to 110 mg of sodium 12 to 22 mg of potassium per 100 ml.

Their taste is pleasant to encourage the consumption of liquid and will be non-carbonated for the sake of digestive comfort. The ideal temperature is 10 to 15o C.

2. Energy drinks:

They guarantee an optimal intake of sugars and also contain electrolytes and proteins.

Be careful, do not confuse them with “electrolyte drinks" that contain mostly carbohydrates but especially caffeine and other substances such as taurine, intended to boost the body.

If we recognize the stimulating effect of caffeine during prolonged efforts by reducing neuromuscular fatigue, we notice that during the consumption of these drinks as part of sports practice, the risk of injuries and disorders is increased.

Which drink to choose?

The drink will be adapted to the type of activity, intensity, duration and weather conditions.

For activities not exceeding one hour: water is more than enough to meet everyone's needs. It is advisable to drink water every 10 minutes at 10-15 ° C preferably in small sips.

In competition or for long-term activities: A re-hydration drink is recommended beyond one hour to compensate for the loss of sodium and avoid cramps, the sugar will offset the energy decline. The electrolyte supplement can also be offered as a recovery drink after exercise to help rehydrate more quickly.

Example: 200ml of grape juice + 400ml of water + 1 pinch of salt

If intensive training succeeds one can then advise a milk drink in addition, preferably within half an hour after exercise. The proteins contained in the milk will allow a faster reconstruction of the muscle mass.

Example: 200ml of chocolate milk

Remember that to ensure good general hydration of the body, it is recommended to drink also outside training 1.5 liters of water per day.

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