Hence the importance of knowing the optimal composition that requires the liquid we use to hydrate, the best thing would be sufficient supply of carbohydrates to maintain blood glucose that need, providing water and electrolytes to prevent the imbalance of fluids, not to cause gastrointestinal discomfort, because when you sweat a lot is not enough drinking water, we must take other foods or beverages that replenish the minerals lost. Thus arose the isotonic drinks are prepared based trade fruit juices, with controlled amounts of minerals, which promote the absorption of water.
Its maximum effect is achieved in intensive efforts, intermittent and lasting less than an hour, even if they contain carbohydrates are equally effective at shorter efforts. On many occasions the agency is forced to perspire lot of sweat to lower its internal temperature and be able to continue making the effort, and therefore to lose large amounts of water, and especially of mineral salts, sodium, potassium, chloride, magnesium and zinc that are essential to our bodies. When, in fact, the agency has lost fluids in the form of sweat (which is fairly common practice when a prolonged physical activity environments in hot or warm-wet) can suffer a drop in efficiency, especially in those who do not is accustomed to sweaty sport.
Sweat has positive aspects, because it is a means to expedite the maintenance of temperatures corporeal suited to the practice of physical activity. If sweating has been abundant (to be thought that under certain conditions, may be lost even 50 grams of sweat per minute) emerge also negative aspects: not only verifies the loss of large amounts of water (that is, dehydration), but also minerals.
Dehydration prevents the body from having a good performance, the loss of salts can lead to other problems, beginning of muscle cramps. When you sweat enough, you can drink only water. But if he has sweated copiously, and if repeated frequently (for example for anyone who conducts training sessions every day in warm environments) then it's a good rule to specific drinks for athletes, those that contain minerals and energy substances.
Drinks to take over the effort (or immediately before it) must have a minimum length of stay in the stomach and should do that at the level of the intestine, the absorption of water is as rapid as possible. These drinks are those called hypotonic (should read on the label if used as a beverage prepared). In this case the calorie content must be low. Among the salts, it is fitting that in addition to the presence of sodium and chlorine, having the potassium and magnesium.
The drink to take after the effort, however, can be isotonic or hypertonic, or may contain an abundant amount of carbohydrates in addition to the aforementioned salts. As for the thirsty, you should keep in mind that, especially when performing a physical activity that compromises much from the psychological point of view (eg a competition or a strong training), thirst may pass unnoticed and can lead to a degree high dehydration and a reduction in efficiency.
For this reason, who practiced sport in the length of several tens of minutes in an environment that determines abundant sweating (high values of air temperature and humidity, solar radiation and possibly significant) should get used to drink regularly even before the caution thirst.
The weight lost with sweating is given by water and mineral salts, not fat. Failure to replace lost fluids with the exercise you will feel weak and dehydrated.
Therefore, we have to drink water or integrators before, during and after training, before it reaches the stimulation of thirst.