{"id":32162,"date":"2024-07-31T14:10:36","date_gmt":"2024-07-31T12:10:36","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=32162"},"modified":"2024-07-31T14:10:40","modified_gmt":"2024-07-31T12:10:40","slug":"montana-isotonic-drink","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/en\/montana-isotonic-drink\/","title":{"rendered":"Isotonic drinks for mountaineering: what they are, why use them and how to make your own homemade drink"},"content":{"rendered":"<p>When doing any activity in the mountains it is essential to drink isotonic drinks. The loss of body fluids and electrolytes results in the loss of body fluids and electrolytes. <strong>dehydration<\/strong>which can have detrimental effects on athletic performance, as well as triggering the dreaded <a href=\"https:\/\/travesiapirenaica.com\/en\/mountain-hypothermia-advice\/\">hypothermia <\/a>in cold environments, and it has been shown that as little as a 1-2 % loss in body weight affects our physical performance.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>YOU MAY BE INTERESTED IN: <a href=\"https:\/\/travesiapirenaica.com\/en\/tips-hiking-routes-in-hot-climates\/\">Hiking in extreme heat \ud83d\udd25[Complete guide].<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p>Therefore, it is crucial that those involved in outdoor sports or activities, such as skiing and snowboarding, are able to <strong>hiking<\/strong> or mountaineering, remain in a hydrated resting state (with body fluids at normal levels) before the activity, minimising dehydration during the activity and rehydrating fully after the activity.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Homemade isotonic drink\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/RoE7rBFdP9A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Index<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Contents\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/travesiapirenaica.com\/en\/montana-isotonic-drink\/#Diferentes_tipos_de_bebidas_deportivas\" >Different types of sports drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/travesiapirenaica.com\/en\/montana-isotonic-drink\/#Carbohidratos_y_bebidas_isotonicas_para_montanas\" >Carbohydrates and isotonic drinks for mountains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/travesiapirenaica.com\/en\/montana-isotonic-drink\/#Cuando_consumir_bebidas_isotonicas\" >When to consume isotonic drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/travesiapirenaica.com\/en\/montana-isotonic-drink\/#Bebida_isotonica_casera\" >Homemade isotonic drink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/travesiapirenaica.com\/en\/montana-isotonic-drink\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"diferentes-tipos-de-bebidas-deportivas\"><span class=\"ez-toc-section\" id=\"Diferentes_tipos_de_bebidas_deportivas\"><\/span>Different types of sports drinks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are many different types of sports drinks, but what are the differences? Sports drinks can be classified as hypotonic, hypertonic and isotonic. But what does this mean?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hypotonic sports drink <\/strong>is a dilute solution containing approximately less than 40 g carbohydrate per litre (4 % carbohydrate solution).<\/li>\n\n\n\n<li><strong>Hypertonic drink, <\/strong>on the other hand, is more concentrated and contains more than 80 g of carbohydrates per litre (8% carbohydrate solution).<\/li>\n\n\n\n<li><strong>Isotonic sports drink <\/strong>is a \"typical\" sports drink containing 40 to 80 g of carbohydrate per litre (4 to 8 % of carbohydrate solution). This type of sports drink has the same osmolarity as body fluids and is therefore the most effective way to rehydrate both during and after exercise.<\/li>\n<\/ul>\n\n\n\n<p>Sodium plays an important role in sports drinks, even helping to retain fluids in the body instead of eliminating them through urine or sweat. Studies have suggested that <strong>sodium solutions<\/strong> are better for rehydration, as they help to reduce excessive urination.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"carbohidratos-y-bebidas-isotonicas-para-montanas\"><span class=\"ez-toc-section\" id=\"Carbohidratos_y_bebidas_isotonicas_para_montanas\"><\/span>Carbohydrates and isotonic drinks for mountains<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It has been shown that the<strong> carbohydrate intake<\/strong> is beneficial for athletes competing in sports with high intensity efforts of more than 60 minutes duration. Mountain activities fall into this category. Exercise and sunshine will cause you to lose a good amount of electrolytes and carbohydrates.<\/p>\n\n\n\n<p>Benefits in particular are seen in the timing of repeated high intensity efforts, as well as in skill, decision making, cognitive function and reaction time. All of these are of great importance from both a physical performance and mountain safety point of view. <\/p>\n\n\n\n<p>In terms of quantity, the research suggests that <strong>30-60 g per hour is an ideal amount of carbohydrate to consume during high-intensity exercise.<\/strong>which is approximately 0.5-1 L of a typical 6% carbohydrate solution.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cuando-consumir-bebidas-isotonicas\"><span class=\"ez-toc-section\" id=\"Cuando_consumir_bebidas_isotonicas\"><\/span>When to consume isotonic drinks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>An isotonic drink would be beneficial in sports lasting more than 60 minutes. These drinks can be consumed during the warm-up or during the activity itself, with the aim of consuming 30-60 g of carbohydrate per hour.<\/p>\n\n\n\n<p>For rehydration purposes, try to also consume an isotonic drink immediately after exercise for maximum benefits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bebida-isotonica-casera\"><span class=\"ez-toc-section\" id=\"Bebida_isotonica_casera\"><\/span>Homemade isotonic drink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To make this drink, apart from the ingredients mentioned below, the steps should be followed, without forgetting the above guidelines. Isotonic drinks will be complements to be used in situations of great physical demand, outside this area it could cause health problems - we mean that you should not get used to drinking your isotonic drink every day for breakfast for example.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>900 ml of water<\/li>\n\n\n\n<li>100 ml citrus juice (orange, grapefruit, lemon)<\/li>\n\n\n\n<li>1 small spoonful of salt<\/li>\n\n\n\n<li>1 teaspoon of baking soda<\/li>\n\n\n\n<li>3 tablespoons sugar (glucose)<\/li>\n<\/ul>\n\n\n\n<p>Incorporate all the ingredients and all that is left is to mix so that they can dissolve well and there are no traces of sugar or deposits from any additives. An important recommendation is not to use very cold water, as this does not help the ingredients of the isotonic drink to dissolve completely.<\/p>\n\n\n\n<p>If sugar is not your forte, if you are a person prone to diabetes or any situation that may alter your blood glucose values, you can use any other sweetener or sweetener, the most recommended is honey. Honey is difficult to dissolve, so you should use less than 100 g of honey, always keep this in mind.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dehydration in mountain races: Guidelines and impact by Anna Grifols @nutriexper\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/kwdFA-khNz4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"conclusion\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The <strong>isotonic drinks for mountaineering<\/strong> you don't necessarily have to buy them in a sports or health food shop. Staying hydrated and using an isotonic drink will improve your physical capacity during the activity.<\/p>\n\n\n\n<p>As you exercise <strong>in warmer climates, the rate of sweating increases<\/strong>which is essential for maintaining thermal regulation in the body. When we sweat, <strong>not only do we lose body water, but we also lose electrolytes.<\/strong>such as magnesium, sodium and potassium, the main one being sodium. Isotonic drinks are used effectively, consciously and will replenish these losses.<\/p>","protected":false},"excerpt":{"rendered":"When doing any activity in the mountains, it is essential to drink isotonic drinks. 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