Prolonged exercise has many benefits for your body, but a few factors can limit the amount of exercise you do, namely the depletion of the body’s store of carbohydrates and sweating.  Sweating is the body’s way of maintaining its core temperature, but results in the loss of bodily fluid and electrolytes.  Sports drinks are an ideal method of replacing these important functions of the body.

Some of the more popular sports drinks are Gatorade, Powerade, Lucozade and Science in Sport GO.  With all these different options available, how do you ultimately decide which sports drink is the right one to use?

There are three different types of sports drinks: hypertonic, hypotonic and isotonic.  It is very important to choose the right kind of sports drink to maximise one’s workout and achieve fitness goals.  Most sports drinks replenish fluids, carbs and electrolytes in a ratio similar to that normally found in the human body, but some can replenish them in much higher concentrations.  Choose sports drinks carefully and your body will function better.  Note that it is best to opt for a sports drink that does not mostly consist of fructose, as this can slow absorption and cause stomach cramps.  It is best to look for sports drinks that contain glucose, sucrose and glucose polymers (maltodextrins).

Hypertonic sports drinks are the best option for people that are involved in rigorous, extended physical activity.  These types of drinks are a great source of fuel for the muscles because they have the greatest concentration of carbohydrates.  When exercising at a very high level, such as swimming, cycling or running, the body burns up a lot of fuel in a short amount of time.  Hypertonic drinks replenish lost carbohydrates better than Hypotonic or Isotonic drinks.  Carbohydrates make up about 10-15% of a 500ml hypertonic sports drink.  Hypertonic drinks should only be consumed post-workout because the concentration of carbohydrates can interfere with the absorption of the fluid and electrolytes.

Hypotonic drinks have a lower concentration of carbohydrates.  This type of drink is best consumed when the person is sweating and exercising at moderate levels, but not exercising at intense levels for prolonged periods.  When doing this type of exercise, potassium and sodium are decreased in the body, but not enough calories are being burned to justify a more calorie-rich hypertonic drink.

Isotonic sports drinks will normally contain about 6-8% carbohydrate concentration.  This concentration level is similar to the concentration of salt and sugar in the human body.  Usually, this kind of sports drink contains about 120-170 calories per 500ml volume of liquid, and is an excellent option for someone that will be engaging in moderate exercise for around an hour.  Isotonic beverages can also work well as a post-workout drink because they can restore muscle glycogen to aid in muscle recovery.

Keeping hydrated during exercise and physical exertion is very important for optimal performance – it will affect how the body feels and functions.  Hydrating with the right sports drink allows athletes to perform to the best of their abilities.