Image source, Getty Images
-
- Author, Rafuel ABUCHAEL
- Author's title, BBC News World
It is quite obvious that to maintain a good diet you have to hydrate well.
But with the large number of hydration products that exist in the market, many selling as “better than water”, it is much more complex to identify what we really need and what we have left over.
How to navigate the offer of all kinds of oral sera, isotonic drinks and energy drinks that claim to hydrate?
“When you don't do sports, water brings the few minerals you need to hydrate,” Sports Nutrition specialist Anna Grifols told BBC News World, “electrolyte drinks are designed to replace what is lost when sweating.”
So what criteria do we use to choose from? When is it better to drink a drink with salts and when is enough a glass of water from the key?
What are electrolytes
Image source, Anna Grifol
“The electrolytes are minerals that, when dissolving in water – as in our blood and other body fluids – they are charged electrically and allow our body to perform vital functions,” he explained to BBC News Mundo, Laura Jorge, founder and director of the Nutrition, Psychology and Health Centers Laura Jorge. “Among them are sodium, potassium, calcium, magnesium, chlorine, bicarbonate and phosphate.”
“They help regulate the fluid balance – sodium outside the cell and potassium inside – allow the transmission of nerve impulses, calcium, sodium and potassium facilitate contraction and muscle relaxation and contribute to maintaining the pH of blood stable.”
As explained by Grifols, the ion that is most lost through sweat is sodium.
That is why, during long or hot efforts, replenishing sodium “favors rehydration; otherwise you can dehydrate even drinking water.”
When we need to replace them
Image source, Getty Images
The level of physical activity you are doing, and environmental conditions are good parameters to follow to know what type of drink it suits you most.
Laura Jorge said that for sessions of less than an hour and low intensity, water is enough.
But when the body begins to lose more liquid and salts, it is better to adjust.
In winter, many people can train up to an hour and a half only with water; In summer or with a lot
And certain types of people benefit more from replenishing salts when they are exercising: “If you have the 'very salty' sweat – you will notice white spots on clothes or skin – replenishing sodium helps maintain performance, avoid cramps and prevent low pressure and fatigue. In resistance sports such as running long distances, cycling or triathlon, attention to salts must be greater,” Jorge said.
The intensity of the training is also key, according to the expert: if the session lasts between 1 and 2 hours and is moderate or intense, the isotonic drinks work well (because they provide water, sodium and a moderate amount of carbohydrates).
If the effort extends beyond 2 hours or is very intense, it is convenient to look for a drink with more carbiohydrates, that help maintain the contribution of electrolytes. In soft training but with extreme heat, it is better to choose a low carbohydrate drink but with enough sodium.
Precautions
Image source, Getty Images
In something that experts agree is that drinking electrolytes “because” can have unwanted effects.
Laura Jorge lists the main risks when they abuse them – especially commercials for athletes – “excess sodium can raise pressure on sensitive people and favor fluid retention; excess sugar adds calories and glucose peaks; an imbalance of minerals – mudium and little potassium – affects muscle and cardiac function; and very concentrated formulas can cause very concentrated Digestive discomfort if they drink fast or without diluting. “
It is also important to keep in mind that many of these electrolytes already receive them through the diet, especially the sodium, which is in excess in the salty and ultraprocessed meals.
According to Grifols, in people without renal pathology, the organism is usually able to handle extra sodium; But it can be a risk for many.
The practical recommendation is to take care of everyday habits (cook more at home, moderate ultraprocess) and reserve drinks with salts for when you really need them for sweat in heat or humidity, or in the longest or longer sessions.
Grifols, in addition, made an important clarification: sports drinks do not replace oral serum in diarrhea or vomiting pictures.
“In these situations we lose minerals in different proportions – for example, more potassium – and sports formulas do not always cover that need; it is better to use oral rehydration serum.”
In addition, remember that many commercial drinks include sugar; If you are not active, it is easy to finish consuming free sugar without need.
Homemade alternatives
Image source, Getty Images
Despite the amount of options available in the market to hydrate, you do not need to buy more than what you already have in the cupboard to replace electrolytes.
Anna Grifols told BBC Mundo that those who seek to rehydrate with salt and without carbohydrates, a homemade vegetable broth, can be useful for prolonged efforts or nocturnal competitions.
And if you need water, salts and carbohydrates in a single bottle, the recipe is even easier: in a 1 -liter bottle, add 950 ml of water, 2 grams of salt (Grifols recommended measuring using two salt overflower of 1 g) and between 50 and 70 grams of sugar.
“The table sugar – sailosa – combines glucose and fructose, and works well during exercise,” he explains.
You can aromatize with lemon juice, lime, orange or pineapple. With 2 g of salt per liter you get, according to Grifols, about 800 mg of sodium per liter, enough for about two hours in normal conditions; With more heat or moisture, you can add more sips of water.
Subscribe here To our new newsletter to receive every Friday a selection of our best content of the week.
And remember that you can receive notifications in our app. Download the latest version and act.