Sports drink
Isostar Hydrate & Perform isotone drank 400 g (Amazon.nl)
Isostar Hydrate & Perform is an isotonic drink powder in a 400 g pack, meant for drinking while exercising.
What you get
- Pack of 400 g
- Isotonic drink powder
- Brand Isostar
Why a sports drink?
On a long ride you lose fluid and salt through sweat and burn carbohydrate. Water replaces the fluid. A sports drink does that too and adds fuel and sodium. You drink and eat at the same time without a second thing to remember.
The concentration decides how fast a drink leaves your stomach. An isotonic drink is close to the concentration of your blood: usually 6 to 8 % carbohydrate, or 60 to 80 g per litre. A hypotonic drink is thinner, up to about 4 %, and is absorbed quickly. A hypertonic drink is stronger than 8 %. It delivers plenty of energy but stays in your stomach longer and needs extra water alongside.
A worked example: a 750 ml bottle of a 7 % isotonic drink holds roughly 50 g of carbohydrate. If you finish about one bottle an hour, you are within the usual guideline of 30 to 60 g an hour. How much you need to drink depends on heat, pace and how much you sweat. A common range is 400 to 800 ml an hour, sometimes more in the heat.
Sodium content varies, from about 300 to 800 mg per litre. If you sweat heavily or saltily, or ride long in summer, more sodium often helps. For rides under an hour, water is usually enough.
Types of sports drink compared
The difference lies in the concentration, which decides how quickly the drink leaves your stomach and when it suits best.
| Type | Carbs | Absorption | Suits | Watch for |
|---|---|---|---|---|
| Hypotonic | Up to about 4 % (40 g per litre) | Fast, fluid first | Heat and short, hard rides | Little fuel, add food |
| Isotonic | About 6 to 8 % (60 to 80 g per litre) | Good, fluid and fuel together | Most rides of 1 to 4 hours | Too little on very long rides without food |
| Hypertonic | Over 8 % (more than 80 g per litre) | Slower, stays longer in the stomach | Long rides where energy matters | Drink water alongside, test in training |
| Sugar-free electrolyte drink | Almost none | Fast | Heat, short rides, extra salt | Supplies no fuel |
A general guide. Brands and formulas differ, so read the packaging.
Choose it if
- You want a powder to mix in your own bottle.
- You know Isostar and want an isotonic drink for long rides.
- You ride for longer than an hour and want fluid and carbohydrate in one bottle.
- You find eating on the bike difficult and prefer to drink.
Choose something else if
- If you prefer tablets, look at Isostar Powertabs.
- You ride for less than an hour. Water is usually enough.
- You prefer water in your bottle, for instance for your own mix or for rinsing.
How to use a sports drink
Mix as the pack says
Use the dose on the pack, often around 30 to 40 g of powder per 500 ml. More powder makes the drink stronger and slower to digest.
Shake and fill the bottle
Put the water in first, then the powder, and shake well. Cold water dissolves more slowly than lukewarm water.
Start sipping
Take the first sips after about 15 minutes, then drink regularly, for example a few sips every 10 to 15 minutes.
Adjust to the weather
Drink more in the heat, towards 800 ml an hour or more. In the cold you feel less need to drink. Take small sips anyway.
Rinse the bottle
Rinse your bottle with warm water after every ride. Sugar residue leads to mould and a sour taste.
Good to know
- Flavour and dosage are not in the title, so read the label.
- Have a scoop or scale handy.
- Mix and test new drinks in training. A mix that is too strong can upset your stomach.
- Sweet drink in your bottle and bottle cage calls for a thorough rinse, or it smells after a few days.
- Drinks high in sodium suit warm weather. With high blood pressure or a low-salt diet, talk to a doctor first.
- These are general guidelines for recreational riders. For personal nutrition advice, or with a medical condition, ask a doctor or sports dietitian.
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