Competitive Sports: Suitable Drinks for Athletes

Since vital substance (micronutrient) deficiencies must be compensated for in addition to water deficiencies, beverages should be selected that contain the required amount of carbohydrates, minerals, and trace elements in addition to food. These vital substances influence both the gastric emptying rate and water absorption. Carbohydrates serve to provide energy quickly and maintain blood sugar. However, if the carbohydrate concentration in beverages is above 10% – undiluted fruit and vegetable juices – the gastric emptying rate is significantly slowed. A high sodium concentration in beverages accelerates water absorption. Slightly cooled beverages are also quickly absorbed by the organism. As a guide, 100 to 200 milliliters of lightly chilled fluid should be taken every 15-20 minutes during prolonged exercise – more than one hour. Sports drinks are divided into three classes: hypotonic, isotonic and hypertonic fluids. They differ in their concentrations compared to blood.

• Isotonic drinks have the same concentration of osmotically active particles as that of blood. Such fluids are optimally absorbed by the body at a rapid rate. Thus, the first losses of sweat and vital substances can be compensated immediately. Isotonic drinks include electrolyte drinks without carbohydrates – mineral waters rich in minerals, such as magnesium or sodium – and carbohydrate-electrolyte mixtures – potassium-rich fruit or vegetable juices mixed with magnesium-rich mineral waters in a ratio of 1:1 to 1:3, such as orange or apple juice spritzer. Due to the high content of valuable vital substances isotonic fluids contribute to an optimal supply of a high-performance athlete.

• Hypotonic drinks have a lower concentration of vital substances (micronutrients) than those in the blood. Thus, the minerals and trace elements from the drinks can be rapidly absorbed into the blood due to their present ionized form and compensate for the resulting deficiencies in vital substances. Hypotonic liquids include whey drinks, mineral and medicinal waters and their mixtures of fruit or vegetable juices in a ratio of 1:3 to 1:5, as well as herbal and fruit teas. If lactic acid builds up during high physical exertion, causing the pH value in the muscle cell to drop, the acid-base balance can be favorably influenced by adding healing water containing hydrogen carbonate. Hydrogen carbonate has an alkaline effect and is able to buffer the acids produced in the body. The drop in the pH value is thus delayed and the athlete is provided with a longer duration of exertion. When hydrogen carbonate containing medicinal water is drunk during sports activity, the maximum duration of exertion of athletes at the highest level of performance can be significantly prolonged – on average by 10%. When the healing water is added, athletes reach their individually lowest pH value at a significantly later point in time due to its ability to delay the lowering of the pH value. Consequently, hydrogen carbonate-containing medicinal water can enhance performance by maintaining maximum stress over a longer period of time. Furthermore, healing waters containing hydrogen carbonate contain essential minerals and trace elements. With these valuable ingredients, the loss of vital substances (micronutrients) as a result of sweating can be quickly compensated. Minerals and trace elements also support the performance-enhancing effect of the healing waters.

• The consumption of hypertonic drinks is not recommended. Such liquids include undiluted juices rich in sugar and alcoholic beverages. They extract a lot of fluid from the mucous membranes of the gastrointestinal tract and in this way further dehydrate the body. In addition, too much sugar – more than 2-50 grams per liter – impairs gastric emptying and vital substance absorption, since too much sugar delays the transfer of fluids.

In addition to mineral-rich isotonic or hypotonic drinks are also recommended low-carbonic or still mineral waters. Too much carbonic acid brings unnecessary air into the body and could be perceived as annoying during sporting activities.In addition to carbohydrates – 20-80 grams per liter are recommended – a sports drink should also contain at least 300-450 milligrams of sodium per liter, since sodium, in contrast to the other minerals, has the highest losses in sweat. Other micronutrients (vital substances), such as potassium, magnesium, calcium and chloride should not be missing in beverages especially for athletes. Only with an additional supply of essential micronutrients (vital substances) through sufficient fluid intake, can a high level of physical performance be guaranteed over a longer period of time. Recommended composition of a sports drink

Sports drinks for high-performance and extreme athletes

Especially heavy loads with high intensity and duration bring increased vital substance losses through sweat. High-performance and extreme athletes should therefore ensure that they select drinks with a particularly high mineral content and consume such drinks in sufficient quantities even before training. As the carbohydrate content increases, so does the sodium content in an extreme athlete’s drink, which should now be between 450 and 1,000 milligrams per liter. It is advisable to increase the chlorine content to 600 milligrams per liter and the magnesium and calcium content to 200 milligrams. Sodium and chlorine protect against fluid loss, which can cause functional and performance impairments. If sodium is not supplied in sufficient quantities – through insufficient amounts in food or fluid – this has a negative effect on potassium concentrations. A lack of sodium in the body leads to increased potassium excretion. Sulfate -(sulfides) belongs to the group of secondary plant substances and plays an important role in the sports drink. It has antimicrobial, antioxidant, immunomodulatory, anti-inflammatory and digestive effects. Sulfate should not be missing in sports nutrition, as it can also have a positive effect on blood pressure and lower cholesterol levels. In the field of mass sports, the loss of vital substances (micronutrients) is by far not as high as in competitive sports. Due to the lower intensities and durations of exertion, excessive deficits of minerals and trace elements do not occur through sweat. Sports drinks with high mineral concentrations to maintain physical performance are therefore not necessary.