The dark secret of isotonic drinks: they can even cause cardiac arrhythmias

It is believed to be even more beneficial than water in certain contexts, but isotonic drinks can cause certain health complications if not drunk correctly or consumed excessively. Below, experts provide recommendations so that these products, particularly used for physical exercise, are not harmful to humans.

Faced with intense physical activity and an apparent lack of water, the option usually considered is the consumption of isotonic drinks. However, when is its consumption recommended and when is it not? Isotonic drinks, commonly called “sports drinks”, are very popular in the world of sport and physical activity. However, a series of myths surround these rehydrating drinks.

Contrary to popular beliefs, These drinks are not essential for all levels of exercise, but rather for those who have faced intense and prolonged physical activity. Additionally, it is a mistake to assume that these drinks do not contribute to calorie intake.

In fact, they contain easily absorbed sugars that can accumulate in the body if not burned with sufficient physical exertion. SO, Its consumption is recommended only to those who have participated in activities intense enough to justify the need for these sugars and electrolyte replacement.

But what are these isotonic drinks really? They mainly favor the absorption of water, for which it is necessary for the body to recognize it as such. That’s to say, They must have the same concentration of compounds in solution as our blood. The composition of isotonic drinks usually consists of water, quickly absorbed carbohydrates and electrolytes (mineral salts).

A a negative impact on sports performance occurs with a level of exercise such that it generates dehydration greater than 2% of body weight . According to the evidence, the Dr. Lorena Salinas, nutritionist and diabetologist from Clinic of the University of the Andes, and specialist in the field, “ For this drink to be useful, you should practice physical activity of at least moderate intensity for more than an hour. “If the exercise is gentle, they will only increase the concentration of minerals in the blood.”

At this point, it is important to know its composition, as not all those currently labeled as “sports drinks” are isotonic. Many of them are nothing more than a flavored drink: a soft drink.

Taking them from time to time should not affect our health, but it is not advisable to use them as regular drinks or as water substitutes, since they contain a percentage of certain mineral salts that can be harmful to our kidneys , our heart or the variation of fluids. bodily. They should therefore not be confused with a soft drink, even less with a children’s drink.

They are recommended in the case of competitive athletes or people who carry out sports training of more than an hour and of high intensity, or intense training in unfavorable weather. If you do not perform this type of exercise, it is best to use water to replace fluid losses.

“When practicing moderate to light intensity sports, I recommend drinking water and use fruits to replace lost water and energy, since by consuming more minerals than those lost with isotonic drinks, this can increase the risk of suffering kidney disease Or arrhythmias heart disease,” emphasizes Salinas, who specializes in clinical nutrition and diabetology from the Pontifical Catholic University of Chile.

What is the recommended amount? This will vary depending on personal characteristics, exercise and time, but The usual thing is between half a liter and a liter. In addition, as with all drinks in general, it is advisable to drink them in small sips, continuously and without being too cold.

Can children and young people take them? In general, Its consumption is not recommended for minors . Both in children and adolescents – who lose less mineral salts during sweating than young people and adults – and in the elderly, consumption of these beverages may increase acute cardiovascular events such as arrhythmias and produce hypertension . On the other hand, these drinks contain quickly absorbed sugars and can increase the risk suffer obesity and overweight, in addition to harming dental health, causing cavities .

Another use of isotonic drinks is in case of stomach problems or after excessive alcohol consumption. Drinking an isotonic drink won’t relieve stomach pain, but it can help stomach flu acute which causes dehydration.

Traditionally, it was advised to drink alkaline lemonade to avoid dehydration, but many did not drink it because of its bad taste. Since the first isotonic drinks resembled alkaline lemonade, they began to be replaced by these drinks.

However, the requirements for mineral salts in the gastrointestinal processes are not exactly the same as those provided by isotonic drinks, therefore in principle, and Unless otherwise advised by a specialist, it is best to use homemade alkaline lemonade formula or oral rehydration serums.