Save Money by Making Your Own Sports Drink

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Temperature and Body Regulation

Almost 75 % of the energy we use during exercising is transformed into heat and subsequently lost through sweat. For each litre of sweat we lose about 600 kcal. This lost needs to be replaced as soon as possible to avoid dehydration. The amount of sweat we produce is depending on how long we exercise the temperature and humidity of the surroundings and our body’s chemistry. A small person produces less sweat than a larger one. The production of sweat is also depending whether the person is fit and or acclimatised to warm conditions. In this case the person will sweat more due to a better functioning of the thermo regulation in the body.

Effects of Dehydration

• Extra stain on the lungs and circulation system
• Reduce mental function
• Physical activity becomes difficult
• Gastric emptying slowed
• Stomach cramps
• Unable to sweat
• Rising of body temperature as a result of not sweating
• Fatigue
• Headache
• Heath stress
• Death

Sports Drinks

There are many different sport drinks on the market. Sport drinks regulate fluids faster than ordinary water because they contain electrolytes (minerals) and salt. These minerals are resolved in the body’s own fluid. These electrolytes exist out of the following minerals; sodium (salt), potassium, calcium, magnesium, chloride, bicarbonate, phosphate and sulphate.

Sport drinks are good to re-hydrate the body because of the sodium it contains. For this reason the drink will make the athlete thirsty and invites him or her to drink more.

Carbohydrate or energy drinks have glucose added to them to speed up the absorption of the fluid and to provide the body with energy.

Glucose Polymers also known as the maltodextrins are a common ingredient in many specially designed sports drinks. They are made from a chemical with treated cornstarch, which produces 4-20 units of short chains of glucose molecules. These Glucose Polymers increase the carbohydrate content in a drink with effecting its concentration and speed of absorption.

The Function of a Sports Drink

The function of a sports drink is to replace lost fluids in the body more rapidly than water. The extra glucose (carbohydrate) will help to maintain the blood sugar levels and save glycogen. These are especially important in extended events like the Tour de France and marathons. These drinks have a pleasant taste and therefore invite the athlete to drink more.

During a sports event which takes longer than an hour, an athlete should aim to consume one litre of energy drink per hour.

Types of Sports or Energy Drinks

Hypotonic drinks

These drinks have a lower concentration of carbohydrates and electrolytes per 100 ml than our own body fluids. These drinks are faster absorbed than water. Hypotonic drinks are most suitable for exercises which take less than one hour in warm and humid conditions. Examples are; low calorie drinks and diluted squash.

Isotonic drinks

These drinks have the same concentration of carbohydrates and electrolytes per 100 ml as our own body fluids and are absorbed as fast as or faster than water.

Hypertonic drinks

These drinks have a higher concentration of carbohydrates and electrolytes per 100 ml than our body’s fluid and are absorbed slower than water.

Make Your Own Energy Drink

Hypotonic drink

• 100 ml of orange squash
• 1 litre of water
• Pinch of salt

Isotonic drink

• 200 ml of orange squash
• 800 ml of water
• Pinch of salt

Hypertonic drink

• 400 ml of orange squash
• 1 litre of water
• Pinch of salt

One orange contains; 

• 237 mg of potassium
• 52 mg of calcium
• 18 mg of phosphorus
• 13 mg of magnesium
• 65 mg of selenium
• Iron, zinc, manganese and copper.