| Isotonic Sports Drinks | What do they do? | When should I drink them? |
|---|---|---|
| 4-7g Carbohydrates per 100ml | They are designed to effectively replace the fluids and minerals that are lost by sweating. They also provide a boost of carbohydrates (fuel). | Isotonic drinks such as Powerade ION4 are the most common drinks for athletes. |
| Isotonic drinks are ideal for rehydrating and fuelling. | They’re best suited for those competing in team sports and endurance events, and those exercising for 30 minutes or longer at a high intensity, or for 60 minutes or longer at any intensity. |
| Hypertonic Sports Drinks | What do they do? | When should I drink them? |
|---|---|---|
| >8g Carbohydrates per 100ml | Drinks such as sugar- containing carbonated drinks, fruit juices or energy drinks are classified as "hypertonic". | They are useful when carbohydrates needs are high and sweat rates are lower. |
| They contain even higher levels of carbohydrates than isotonic drinks and they generally don’t contain minerals. | Hypertonic drinks such as Powerade Energy should therefore not be used to maintain hydration. It is advisable only to use them together with isotonic or hypotonic drinks for that purpose. |
Although not technically classed as sports drinks, it may also be useful to mention the Zero-Sugar category.
| Zero-Sugar Fitness Drinks | What do they do? | When to use them? |
|---|---|---|
| Zero Sugar | Fitness drinks contain sodium to help prevent dehydration. They are lightly flavoured which encourages you to drink and avoid dehydration. | Recommended for lighter training or low/moderate intensity exercise lasting less than 60 minutes. |
| Zero Carbohydrate | Designed for when fuel replenishment isn’t essential and extra calories through drinking are unwanted during a light fitness session. | Ideal for individuals who are calorie conscious and exercise with the objective of weight maintenance or reduction. |
