The dictionary defines isotonic as relating to muscular contraction with marked shortening of muscle fibers but without great increase in muscle tone. Based on this definition, isotonic is therefore related to sports, an exercise or physical activity that requires the use of muscles and supplements to help maintain and improve performance. Among these supplements are the
isotonic drinks containing small amounts of sodium and carbohydrates just enough to replenish dehydration, or rehydrate the body properly. These drinks are not just water—they include sodium to replace what is lost from the body through perspiration that also reduces the amount of water excreted from the body.
Isotonic drink supplements are preferred by most athletes because they are said to contain the same concentrations of salt and sugar as in one’s body and additional nutrients which they need while in an exercise or working out in the gym or in the field. Many athletes also know that the drinks can lessen the risk of water intoxication, a condition that is caused by consumption of water more than what is needed (about 2.5 liters per day) and can provide the muscle with amino acids that can repair the damage done by a heavy workout. Most importantly, an isotonic drink contains six minerals lost in perspiration during an exercise, such as sodium, calcium, potassium, chloride, phosphorus and magnesium. It also improves absorption of essential nutrients to make the body react faster to the nutrients provided by the drink supplement. The other benefits of the supplement include greater concentration, prevention of injury, delayed tiredness, increased performance, and sufficient hydration to prevent cramps, nausea and other signs of discomfort. Studies also show that the supplement drink can also serve as a sports medicine used to replace water and electrolytes, which is popular among athletes especially the middle and long distance runners.
Isotonic sports drinks are available in the market but are often priced higher than most health drinks. If you want to beat these high prices, you can make your own isotonic drinks using any of the recipes that are ideal for rehydrating and refueling. Recipe A consists of 200 ml of ordinary fruit squash, 800 ml of water and a pinch of salt. Recipe B is made of 500 ml of unsweetened fruit juice from orange, apple or pineapple, which are mixed all in a jug before being cooled in refrigerator. Recipe C has 50 to 70 grams of sugar, a liter of water, a pinch of salt and 200 ml of sugar-free squash. Like any isotonic drink that you can buy from the market, your self-made drink can also help you perform better in a prolonged exercise or any physical activity.
Some sports consultants have recommended certain guidelines for
consuming isotonic drinks as a sports supplement. These guidelines include the time before you start the training or a competition, in which 300-600 ml per kilogram should be consumed. During the physical activity you must consume 150 to 250 ml every 15 to 20 minutes. After an exercise, or when you are in recovery, 500 to 1000 ml is ideal for every kilogram of weight lost during the workout.
