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Water is the most important nutrient and an essential part of a healthy diet. Without food, a person can survive for about 30 days. The body switches to “energy-saving mode” and converts stored fat reserves into energy. However, if the body does not receive any fluids, survival is limited to a maximum of three days. The water content of an adult human body is around 70%, depending on factors such as age and gender. The highest concentration of water is found in the blood, muscles, and skin. Water performs numerous vital functions in the body, including transporting nutrients and hormones and distributing heat throughout the body. It also works closely with the kidneys, helping ensure sufficient urine production and the elimination of toxins from the body.
Various mechanisms in the human body regulate water balance. One of the most important and clearest signs of an acute need for fluids is thirst. This sensation is triggered by nerve centers in the brain and signals that the body is lacking fluid. The greater the water deficit, the stronger the feeling of thirst becomes. At this point at the latest, fluid balance must be restored, otherwise dehydration may occur. One of the first signs of dehydration is a dry mouth.
Various mechanisms in the human body regulate water balance. One of the most important and clearest signs of an acute need for fluids is thirst. This sensation is triggered by nerve centers in the brain and signals that the body is lacking fluid. The greater the water deficit, the stronger the feeling of thirst becomes. At this point at the latest, fluid balance must be restored, otherwise dehydration may occur. One of the first signs of dehydration is a dry mouth.
During physical exertion, the body loses not only water through sweat but also valuable minerals such as magnesium, potassium, and calcium. These are electrolytes that are essential for the proper function of nerves and muscles. Anyone who is physically active should therefore choose drinks that also supply the body with minerals.
Isotonic drinks can contain vitamins, carbohydrates, and minerals that support the body in many metabolic processes. Magnesium, for example, can help reduce fatigue and support energy metabolism, muscle function, and protein synthesis.
Isotonic drinks can contain vitamins, carbohydrates, and minerals that support the body in many metabolic processes. Magnesium, for example, can help reduce fatigue and support energy metabolism, muscle function, and protein synthesis.
Alongside non-alcoholic wheat beer, apple spritzer is the absolute classic among isotonic drinks. Juice spritzers can be good sports drinks, provided that the fruit juices used have a low acid and fructose content.
The German Olympic Sports Confederation (DOSB) recommended apple spritzer in a 3:1 mixing ratio in its medical guide for the 2008 Beijing Olympics as a sports drink.
High-quality apple juice contains high levels of potassium and magnesium. An optimal mineral water should also be enriched with sodium, calcium, and chloride. With the right mixture, the body is supplied with all essential minerals. The mixing ratio between mineral water and apple juice should be 2:1 or 3:1. Apple spritzer provides not only micronutrients but also macronutrients such as carbohydrates, which help quickly replenish depleted glycogen stores.
Isotonic drinks are sports beverages that have the same concentration of minerals as the blood in the body. Isotonic means “equal pressure.” All liquids that contain substances such as proteins, vitamins, and carbohydrates have an osmotic pressure. Isotonic drinks have the same pressure as human blood and therefore the same concentration of dissolved particles.
Most isotonic drinks contain added carbohydrates of around 50–80 grams per liter. This means athletes can also prepare their own isotonic drink. Homemade isotonic drinks include juice spritzers with a mixing ratio of juice to water of 1:2 or 1:3. Their electrolyte content is higher than that of hypotonic drinks.
Minerals and vitamins are usually present only in smaller amounts, so replacing minerals through fruit and vegetables is often recommended. Anyone who consumes little fruit and vegetables should consider suitable alternatives. Athletes should always ensure that their magnesium and potassium needs are adequately met.