{"id":381909,"date":"2022-07-01T09:00:00","date_gmt":"2022-07-01T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=381909"},"modified":"2024-05-01T17:12:39","modified_gmt":"2024-05-01T15:12:39","slug":"sports-drinks-when-to-drink-an-ion-supply-drink-or-water","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/","title":{"rendered":"Sports Drinks: When to Drink an Ion Supply Drink or Water?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#Why_is_it_important_to_drink_during_exercise\" title=\"Why is it important to drink during exercise?\">Why is it important to drink during exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#Why_do_you_need_to_replenish_electrolytes\" title=\"Why do you need to replenish electrolytes?\">Why do you need to replenish electrolytes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#What_is_an_ion_supply_drink\" title=\"What is an ion supply drink?\">What is an ion supply drink?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#What_are_the_active_ingredients_in_an_ion_supply_drink\" title=\"What are the active ingredients in an ion supply drink?\">What are the active ingredients in an ion supply drink?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#Types_of_ion_supply_drinks_and_their_use_in_sport\" title=\"Types of ion supply drinks and their use in sport\">Types of ion supply drinks and their use in sport<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#Use_of_ion_supply_drinks\" title=\"Use of ion supply drinks\">Use of ion supply drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#When_on_the_other_hand_is_it_not_necessary_to_drink_ion_supply_drinks\" title=\"When, on the other hand, is it not necessary to drink ion supply drinks?\">When, on the other hand, is it not necessary to drink ion supply drinks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#How_to_make_a_homemade_ion_supply_drink\" title=\"How to make a homemade ion supply drink?\">How to make a homemade ion supply drink?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>If you&#8217;re an avid runner, cyclist or other endurance athlete, you&#8217;ve probably heard about the importance of ion supply drinks. They are generally known to <strong>help replenish fluids, electrolytes and energy<\/strong> during prolonged physical activity. But do they also make sense at the gym, at football practice and in other sports?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_is_it_important_to_drink_during_exercise\"><\/span>Why is it important to drink during exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Running, cycling and other physical activities usually cause us to sweat more, resulting in loss of body fluids. If this drop reaches <strong>2% of body weight<\/strong> (in a 70 kg person this corresponds to 1.4 litres), dehydration can occur. Its symptoms include fatigue, headache, dizziness and <strong>impaired performance.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is common for performance athletes to<strong> lose 4 -10 litres of water in one day.<\/strong> For this reason, it is essential that they replenish fluids throughout the day and during exercise.<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Recommended fluid intake during exercise<\/h3>\n\n\n\n<p><strong>Fluid intake always depends on environmental conditions<\/strong> such as ambient temperature or humidity, duration and intensity of exercise or the weight of the athlete. When you move, the working muscles also generate heat that needs to be removed. Your body then does whatever is necessary to cool itself efficiently. This is where sweating works best.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">As a standard, it is recommended to drink:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>500 ml of fluid 2 hours before exercise<\/li>\n\n\n\n<li>125 &#8211; 250 ml immediately before exercise<\/li>\n\n\n\n<li>125 &#8211; 250 ml every 10 &#8211; 20 minutes during training or a race&nbsp;<\/li>\n\n\n\n<li>after exercise, it is recommended to drink 150% of your fluid loss (e.g. if you weigh 1 kg less after training, you should gradually replenish 1.5L of fluid) <span style=\"color: #ff6600;\">[3-4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These recommendations are especially true for endurance sports, where the greatest fluid losses typically occur. <strong>Minerals, or electrolytes,<\/strong> also leave the body with sweat and need to be replenished. In such a situation, it is then advisable to replace plain water with ion supply drinks containing electrolytes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering why drinking enough water is so important and what dehydration can cause, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How Insufficient Water Intake Affects Your Health.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg\" alt=\"Why is drinking water during exercise important? \" class=\"wp-image-381141\" style=\"width:843px;height:563px\" title=\"Why is drinking water during exercise important? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1167768444-_-OK-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_do_you_need_to_replenish_electrolytes\"><\/span>Why do you need to replenish electrolytes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The minerals that are classified as electrolytes include <strong>sodium,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>potassium<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calcium<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>magnesium<\/strong><\/a> <strong>and chloride.<\/strong> For example, an athlete can lose 3,500 &#8211; 7,000 mg of sodium per day. All of these micronutrients have a number of important roles in the body related to <strong>hydration, muscle function, nerve transmission and nutrient metabolism.<\/strong> Thus, they can have a major impact on athletic performance. <span style=\"color: #ff6600;\">[2, 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In terms of adequate hydration, it is essential to maintain optimal levels of sodium and potassium in the body. These minerals regulate the<strong> excretion and retention of water in the body<\/strong>. Low sodium levels can even lead to <strong>dangerous hyponatraemia.<\/strong> This condition is typically manifested by disorientation, nausea and disturbances of consciousness. It is particularly common in demanding endurance events such as marathons or ultra-marathons and is also a risk with a sudden high intake of low-sodium water. In addition, sodium, magnesium and calcium deficiencies are associated with a <strong>higher risk of muscle cramps.<\/strong> <span style=\"color: #ff6600;\">[6, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For strenuous and prolonged training, electrolyte intake from diet and supplements before and after training may not be sufficient. They should be <strong>replenished during the activity<\/strong> as well as carbohydrates, which can <strong>prevent a drop in performance.<\/strong> The easiest way to do this is by drinking <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ion supply drinks<\/strong><\/a>.<span style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_an_ion_supply_drink\"><\/span>What is an ion supply drink?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/rehydrate-ion-supply-drink-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ion supply drinks<\/strong><\/a> are designed for athletes to help them effectively replenish fluids, minerals and energy. They usually contain electrolytes, easily digestible carbohydrates and sometimes <a href=\"https:\/\/gymbeam.com\/vitamins\" class=\"ek-link\">vitamins<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amino acids<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">caffeine<\/a> and other functional substances. As a result, <strong>they can help maintain performance and delay fatigue, especially during endurance activities.<\/strong> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The positive effect of ion supply drinks on athletic performance has been demonstrated in a number of studies. Their conclusions often show that compared to plain water, <strong>drinking fluids containing electrolytes and carbohydrates led to improved<\/strong> <strong>performance.<\/strong> This effect occurred in high-intensity sporting activities that lasted at least an hour. For shorter and less strenuous activities, such results are usually not obtained and therefore it is usually sufficient to stick to plain water. <span style=\"color: #ff6600;\">[8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sport drinks containing ions can help:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>handle longer trainings and run or cycle a longer distance,&nbsp;&nbsp;<\/li>\n\n\n\n<li>better tolerate high intensity loads and improve your times over different distances and get the best out of yourself during a race.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28095,59881,57832,61396,61402,28763,29401,65044,58321,3813,59104,35320 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_active_ingredients_in_an_ion_supply_drink\"><\/span>What are the active ingredients in an ion supply drink?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Electrolytes<\/h3>\n\n\n\n<p>Most ion supply drinks contain sodium. It is then followed by potassium, magnesium, calcium and other electrolytes that have an important function during sports. They can also be found in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">handy tablets<\/a>, which can be taken with water.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What are the functions of electrolytes during exercise?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sodium<\/strong> and potassium are responsible for water management in the body. They are thus crucial for the proper absorption and excretion of water.<\/li>\n\n\n\n<li><strong>Magnesium,<\/strong> calcium and potassium contribute to proper muscle function.<\/li>\n\n\n\n<li><strong>Magnesium<\/strong> helps reduce feelings of fatigue and exhaustion.<\/li>\n\n\n\n<li><strong>Chloride<\/strong> supports the maintenance of acid-base balance in the body.<\/li>\n\n\n\n<li><strong>Calcium<\/strong> contributes to the normal function of nerve transmissions, which allow our muscles to receive signals from the brain for movement. <span style=\"color: #ff6600;\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drinks containing electrolytes help maintain the level of these <a href=\"https:\/\/gymbeam.com\/other-minerals\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerals<\/a> at an optimal level, which helps to<strong> protect against dehydration, hyponatraemia, indigestion, muscle cramps, fatigue and weakness. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What is the recommended electrolyte intake for endurance sports?<\/h4>\n\n\n\n<p>In endurance sports, sodium supplementation is most important to prevent hyponatraemia. Therefore, these official recommendations refer to this electrolyte in particular.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For exercise lasting more than two hours, we should replenish <strong>300 &#8211; 600 mg of sodium per hour. <\/strong><\/li>\n\n\n\n<li>According to the American College of Sports Medicine, it is advisable to choose a drink with <strong>0.5 &#8211; 0.7 g of sodium per 1 litre<\/strong> of fluid for sports activities up to 3 hours. This should then be drunk in quantities of 125 &#8211; 250 ml every 10 &#8211; 20 minutes.<\/li>\n\n\n\n<li>For sessions exceeding 3 hours, it is typically better to switch to more concentrated drinks with 0.7 &#8211; 1 g sodium per 1 litre of fluid due to greater sweat loss. Also drink 125 &#8211; 250 ml every 10 &#8211; 20 minutes. <span style=\"color: #ff6600;\">[3, 6]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"692\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg\" alt=\"The importance of electrolytes during exercise\" class=\"wp-image-381166\" style=\"width:843px;height:519px\" title=\"The importance of electrolytes during exercise\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1124x692.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1253534575-kopie-2048x1261.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Carbohydrates<\/h3>\n\n\n\n<p>The carbohydrate content varies from one ion supply drink to another and most often ranges from <strong>3 to 8 g per 100 ml.<\/strong> They are commonly in the form of rapidly absorbed carbohydrates such as <strong>glucose, fructose, sucrose, isomaltulose or<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>maltodextrin<\/strong><\/a><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These carbohydrates serve as a readily available source of energy during exercise. They are quickly broken down and absorbed by the body, allowing our muscles to use them almost immediately for energy to fuel movement. They <strong>help prevent the depletion of the stored carbohydrate glycogen,<\/strong> thus delaying muscle fatigue.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Compared to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/energy-gels\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">carbohydrate gels<\/a> and bars, ion supply drinks contain less carbohydrates, but there is a reason for that. This is because the low concentration is crucial for <strong>efficient absorption of fluids and electrolytes from the digestive system.<\/strong> With higher amounts of carbohydrates, this process could be slowed down and there is also a risk of digestive problems. <span style=\"color: #ff6600;\">[9] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What is the recommended carbohydrate intake for endurance sports?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The American College of Sports Medicine recommends drinking <strong>beverages with 6 &#8211; 8% carbohydrate content<\/strong> (isotonic drink) for sports performance over 60 minutes.<\/li>\n\n\n\n<li>To maintain optimal glycogen levels during endurance activity, a total of <strong>30 &#8211; 60 g of rapidly digestible carbohydrates per hour<\/strong> should be consumed from beverages and other supplements.<\/li>\n\n\n\n<li>In case of activities (races) lasting more than 2.5 hours, this intake can be increased up to <strong>90 g.<\/strong> <strong>A combination of glucose and fructose in a 2:1 ratio (60 g glucose + 30 g fructose) is ideal,<\/strong> as it is efficiently absorbed through the digestive system.<\/li>\n\n\n\n<li>You should always adapt your carbohydrate intake to your own dietary habits and digestive tolerance. <span style=\"color: #ff6600;\">[3, 9]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the case of&nbsp; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>powdered ion supply drinks<\/strong><\/a>&nbsp;or &nbsp;<a href=\"https:\/\/gymbeam.com\/rehydrate-ion-supply-drink-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liquid concentrate<\/a> form, the carbohydrate concentration depends on the amount of product and water used. Depending on the dilution, you can get lower or higher carbohydrate levels. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Other active ingredients<\/h3>\n\n\n\n<p>Some ion supply drinks differ in their <strong>caffeine, vitamin, amino acid content in the form of BCAA<\/strong> or <strong>fat burner (typically <a href=\"https:\/\/gymbeam.com\/l-carnitine\" class=\"ek-link\">l-carnitine<\/a>).<\/strong> Thanks to these substances, they provide extra benefits. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Caffeine<\/a>, for example, can give you an energy boost and delay fatigue, while <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fat burners<\/a> are useful for weight loss, when every extra calorie burned counts. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>&nbsp;can help delay fatigue and protect muscle mass from being burned for energy, which is useful in both endurance and strength sports.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re into endurance sports and wondering what other supplements could help you improve your performance, check out our article on the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Best Supplements for Running, Cycling and Other Endurance Sports.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg\" alt=\"What does an ion supply drink contain? \" class=\"wp-image-381181\" style=\"width:843px;height:562px\" title=\"What does an ion supply drink contain? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/IMG_9219-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Types_of_ion_supply_drinks_and_their_use_in_sport\"><\/span>Types of ion supply drinks and their use in sport<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In sports nutrition you can encounter three types of ion supply drinks, which differ mainly in their carbohydrate content. Depending on whether they have a lower, similar or higher concentration of dissolved substances (osmolality) compared to blood plasma, they are divided into <strong>hypotonic, isotonic and hypertonic.<\/strong> These properties then influence the rate of fluid absorption and its use during sport. <span style=\"color: #ff6600;\">[10-12]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Types of ion supply drinks<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Osmolality compared to blood plasma<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Carbohydrate content<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Features<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Most common uses<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">hypotonic drinks<\/td><td class=\"has-text-align-center\" data-align=\"center\">lower&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">less than 6%<\/td><td class=\"has-text-align-center\" data-align=\"center\">fastest fluid absorption, lower carbohydrate content<\/td><td class=\"has-text-align-center\" data-align=\"center\">endurance or strength performance up to 60 minutes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">isotonic drinks<\/td><td class=\"has-text-align-center\" data-align=\"center\">similar to&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">fast replenishment of fluids and carbohydrates during exercise<\/td><td class=\"has-text-align-center\" data-align=\"center\">endurance activities, team sports or high-intensity strength training lasting longer than 60 minutes&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">hypertonic drinks<\/td><td class=\"has-text-align-center\" data-align=\"center\">higher<\/td><td class=\"has-text-align-center\" data-align=\"center\">more than 8%<\/td><td class=\"has-text-align-center\" data-align=\"center\">slower fluid absorption, higher carbohydrate content<\/td><td class=\"has-text-align-center\" data-align=\"center\">before and after exercise to replenish carbohydrates (stored glycogen)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Use_of_ion_supply_drinks\"><\/span>Use of ion supply drinks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For most sports activities that last no more than an hour, fluid intake in the form of plain water is sufficient. However, the situation changes with high-intensity or prolonged sports, where, especially in challenging environmental conditions, there is a higher loss of water and electrolytes, and the need for energy replenishment increases.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. When is a hypotonic drink appropriate?&nbsp;<\/h3>\n\n\n\n<p>The<strong> hypotonic drink<\/strong> has the lowest carbohydrate content of the three (less than 6%), making it suitable for activities where you don&#8217;t need to replenish energy as much but want to take in electrolytes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>For sports activities up to 60 minutes<\/strong> at higher temperatures and increased humidity, when one usually sweats more.<\/li>\n\n\n\n<li>Bikram yoga or any other kind of exercise in a hot environment.&nbsp;<\/li>\n\n\n\n<li>During warm summer days to maintain optimal hydration.<span style=\"color: #ff6600;\"> [13]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. When is an isotonic drink suitable?<\/h3>\n\n\n\n<p>An<strong> isotonic drink<\/strong> boasts an ideal ratio between water and carbohydrate content (6 &#8211; 8%). Thanks to this, it is quickly absorbed by the body, does not burden the digestive tract as much and gives some energy at the same time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Endurance sports<\/strong> such as running, cycling, swimming and hiking over 60 minutes.<\/li>\n\n\n\n<li><strong>Team sports<\/strong> like football, hockey, rugby, volleyball, basketball over 60 minutes.<\/li>\n\n\n\n<li><strong>High intensity strength training or CrossFit<\/strong> lasting longer than 60 minutes.<\/li>\n\n\n\n<li><strong>Zumba, aerobics and other high-intensity dance classes<\/strong> that you do for longer than an hour.<\/li>\n\n\n\n<li><strong>During short and high-intensity bouts of exercise.<\/strong> In this case, however, simply rinsing the mouth with a carbohydrate-containing drink (mouth rinsing) has proven effective. This does not put any strain on the stomach, and we can still feel a surge of energy due to the activation of certain centres in the brain. <span style=\"color: #ff6600;\">[13]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. When is a hypertonic drink suitable?&nbsp;<\/h3>\n\n\n\n<p>The <strong>hypertonic drink<\/strong> has the highest carbohydrate content (more than 8%). For this reason, it is slower to digest and puts more strain on the digestive tract. Therefore, it is not suitable when your primary goal is to replenish fluids quickly. However, if you need a source of energy that is absorbed more quickly than from solid food, a hypertonic solution may be ideal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Before and after exercise<\/strong> to replenish glycogen stores.<\/li>\n\n\n\n<li>As a<strong> quick source of energy,<\/strong> for example, when blood sugar drops, after a long fast.<\/li>\n\n\n\n<li>Endurance activities in cold weather for more than 60 minutes, when you don&#8217;t need to increase your fluid intake so much, but you are mainly interested in replenishing your energy. In this case, the recommended fluid intake is usually reduced. Alternatively, you can alternate a hypertonic drink with an isotonic or hypotonic drink, which are more suitable for fluid replenishment.&nbsp;<\/li>\n\n\n\n<li>For <strong>short and high-intensity bouts of exercise,<\/strong> thus mouth rinsing is sufficient. <span style=\"color: #ff6600;\">[13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg\" alt=\"When to drink ion supply drinks?\" class=\"wp-image-381196\" style=\"width:843px;height:562px\" title=\"When to drink ion supply drinks?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1351541038-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_on_the_other_hand_is_it_not_necessary_to_drink_ion_supply_drinks\"><\/span>When, on the other hand, is it not necessary to drink ion supply drinks?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In the case of some sporting activities, ion supply drinks are pointless and<strong> it is better to just stick to plain water.<\/strong> If your goal is weight loss, they can even <strong>delay your results.<\/strong> One litre of isotonic drink contains approximately 250 calories, which is more than the average 65 kg woman burns in an hour of pilates or yoga. So, instead of going into a calorie deficit, which is crucial for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">weight loss<\/a>, you can go into a calorie surplus. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Regular workout at the gym<\/h3>\n\n\n\n<p>In classic strength training, which is typically characterised by pauses between sets, you usually don&#8217;t get to such a high intensity where you need to replenish energy or electrolytes.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Cardio training and fitness classes up to 60 minutes<\/h3>\n\n\n\n<p>When running, cycling or other forms of exercise in normal conditions (without extreme temperatures), clean water is also sufficient.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pilates, yoga and other lower intensity exercises&nbsp;<\/h3>\n\n\n\n<p>If you attend yoga, pilates or gymnastics classes (at a non-professional level), you usually do not need to replenish electrolytes and energy during exercise.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_make_a_homemade_ion_supply_drink\"><\/span>How to make a homemade ion supply drink?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ion supply drinks contain a balanced ratio of water, minerals and easily digestible carbohydrates. They are designed for athletes with their needs in mind. The ones you buy are a safe bet because they already contain the ideal mix of substances in an optimal ratio. They can be drunk straight from the bottle or diluted with water according to the recommended use. But then there is also the option of making a <strong>homemade sports drink.<\/strong> This probably won&#8217;t be as tasty, but it will serve its purpose. How to do it?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">To make 1 litre of isotonic drink you will need:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000 ml clean warm water<\/li>\n\n\n\n<li>60\u201380 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maltodextrin<\/a>, glucose or fructose<\/li>\n\n\n\n<li>\u00bc teaspoon <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salt<\/a><\/li>\n\n\n\n<li>you can also add <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium-citrate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">magnesium powder<\/a> to the mix<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flavor-drops-30-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sweetener<\/a>&nbsp;for flavouring if desired<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mix everything thoroughly, ideally in a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/shaker-bottles\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shaker<\/a>, and use as a sports drink according to the above recommendation. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After reading today&#8217;s article, you now know when ion supply drinks make sense and in which cases it is enough to drink plain water. For example, if you are going for a long run or a day-long bike trip, it is better to pour an isotonic drink into a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sports-bottles\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sports bottle<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you have an hour-long workout in the gym or a yoga class, there is no need to worry about replenishing electrolytes and carbohydrates. In any case, it is important to keep an eye on your daily fluid intake and adapt your fluid intake to the current conditions (weather, physical activity).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did today&#8217;s article help you to get a better understanding of ion supply drinks? If so, share it with your friends.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Everything you need to know about ion supply drinks. When is it better to choose a hypotonic, isotonic, hypertonic drink or simply water?<\/p>\n","protected":false},"author":129,"featured_media":381130,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[7619,6617,6497,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-381909","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-hydration","10":"tag-nutritional-supplements","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sports Drinks: When to Drink an Ion Supply Drink or Water? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What do ion supply drinks contain and why do we need them? When to drink hypotonic, isotonic or hypertonic drinks? How to make an ion supply drink?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/sports-drinks-when-to-drink-an-ion-supply-drink-or-water\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sports Drinks: When to Drink an Ion Supply Drink or Water? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What do ion supply drinks contain and why do we need them? When to drink hypotonic, isotonic or hypertonic drinks? 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