When you do sports and sweat a lot, not only does the human body lose a lot of fluids, but important minerals are also lost, especially sodium. However, water is an elementary part of our body, around 50 percent water. The average fluid requirement of humans is 2.5 liters daily; when temperatures rise in the summer, even more. As an athlete you should drink accordingly. At this point you will find a variety of recommended sports drinks at a glance: Which are good for sports and which are not? Which is the best drink for the respective sport? The answers to these questions can be found here.

The best sports drinks

water

Probably the most classic sports drink is of course the water. This one may always drink, but should pay attention to the carbon dioxide content. Carbonic acid pollutes the stomach, which some runners find unpleasant. Before and during the training you should therefore prefer to change to low-carbon water. This does not irritate the stomach so much and also avoids disturbing hiccups. However, only water is not ideal: there must be enough sodium added to the body.

soft drinks

Soft drinks, due to their high sugar and thus calorie content, are among the less suitable drinks for athletes. These include all hypertonic drinks such as energy drinks, undiluted fruit juices or lemonades. These have a higher concentration of so-called „dissolved particles“ than the human blood plasma. As a result, the body first has to dilute the fluid before it can be absorbed by the organism. Hypertonic drinks or soft drinks therefore tend to cause even more thirst than they can clear this.

Isodrinks

In contrast to the soft drinks just described, isotonic drinks, also called isodrinks, have the same concentration of dissolved particles as the blood plasma. This promotes a particularly rapid digestion of the liquid. Isodrinks are most suitable for high-performance athletes as they can immediately replace water and energy losses that occur during the training sessions. In recreational sports, the drink can also be used, but is not as necessary as in competitive sports.

electrolyte drinks

The unknown name conceals drinks like the most common „Powerade“. An electrolyte drink is very well suited for very long endurance exercises, but not necessarily required for a shorter workout. But beware: excessively concentrated electrolyte drinks deprive the body of water. This can lead to nausea and vomiting in individual cases.

smoothies

Ever-increasing popularity enjoy smoothies. If you opt for this drink, you should rather create your own hand rather than resorting to the pre-packed, mostly sugared smoothie fruit juices from the supermarket. It is better to mix your favorite fruit with other ingredients. You can choose from herbs, vegetables, yoghurt or ice cream. The imagination knows no limits. Just right after exercise, a smoothie is ideal for regenerating the body. This is supplied with important vitamins, carbohydrates and proteins. The food is also easily digestible due to its liquid form.

Apfelsaftschorle

As you know, the best comes to the end – for many experts, the classic apple juice spritzer is the best sports drink The decisive factor is their composition: one-third of juice and two-thirds of sodium-rich mineral water supply the body with sufficient energy through an appropriate amount of sugar, salts and minerals.