Carbohydrate-rich sports drinks are absorbed quickly into the bloodstream and less likely to cause stomach upset during exercise compared to solid foods. They come in three types: isotonic, hypotonic, and hypertonic.
Isotonic
Isotonic drinks (Isostar, Gatorade, Aquarius) match the blood's concentration of sugars and salts for rapid absorption. These are ideal for use during workouts.
Hypotonic
Hypotonic drinks (e.g., AA Lemon) have lower sugar and salt levels than blood, so absorption takes slightly longer. They're best consumed before exercise.
Hypertonic
Hypertonic drinks have higher concentrations, initially drawing fluid from the bloodstream for slower absorption. Options like AA High Energy are recommended post-exercise for their higher carbohydrate content.
You can mix your own sports drink. For example, combine three cups of water with one cup of fruit juice. Diluted lemonade syrup with real sugars (not artificial sweeteners) also works well.
Test your ideal mix during training sessions, not just before competitions or long runs.
