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Sports nutrition: energy drinks.

How to prepare energy drinks ?

Sports drinks must be prepared based on the outside temperature where the sport event takes place. The hotter it gets, the more hypotonic the drink must be, meaning it is less concentrated than a formula you would drink in cold weather. In contrast, at low temperature, your drink must be hypertonic, that is, more concentrated than some drinks you would take at standard temperature of 20-25 °C.

For example, to run a Marathon across the desert, in temperatures around 40°C, and up, your drink must be less concentrated than usual. To prepare a drink like for example the Overstim.s antioxidant Hydrixir , it is usually recommended to pour the contents of 1 stick of 42 g each into 1L of water, but when running the Marathon across the desert you’ll have to use 1 stick of 42 g each and dilute them into 1 L.

How to remain hydrated during the workout ?

Then, when your drink is prepared, it must be consumed in one mouthful, that is, 10 cl or so, every 10-15 minutes. Do not wait until you feel thirsty to drink. For a better assimilation, you can also prepare a bottle of plain water to alternate between water and energy drinks. It also allows you to consume and carry less sticks with you.

And what about long-term efforts ?

For long-term long-distance efforts, it is necessary to replace electrolytes, that is, potassium and sodium, that you’ve lost through sweat. Use tablets to prepare an hydration drink loaded with electrolytes, dilute one tab into 500 ml of water. These drinks are very low in carbohydrates, which also helps avoid sugar overload. To complement your energy intake, make sure you add to your drink some snacks, like energy bars or gels to provide the carbohydrates your body needs during physical exertion.