What sports drinks are suitable for running

It is suitable to drink sports drinks containing electrolytes and carbohydrates during running, mainly including low-permeability drinks, isotonic drinks, hypertonic drinks, caffeinated drinks, natural ingredient drinks, and other types.

1. Low osmolarity beverages

Low osmolarity beverages have a lower osmotic pressure than human body fluids and can be quickly absorbed, making them suitable for short-term high-intensity running or use in hot environments. These types of beverages usually contain electrolytes such as sodium and potassium, which can prevent muscle spasms, but their carbohydrate content is low and cannot provide sustained energy. If you sweat a lot after running, you can choose low-permeability drinks to replenish water and electrolytes.

II. Isotonic Beverages

Isotonic beverages have an osmotic pressure similar to human body fluids, with a moderate absorption rate, suitable for moderate intensity running or continuous exercise for more than 1 hour. Containing 6-8% carbohydrates and an appropriate amount of electrolytes, it can simultaneously replenish water and energy. During long runs such as marathons, isotonic beverages can help maintain blood sugar stability and electrolyte balance.

III. Hyperosmotic Beverages

Hyperosmotic beverages have a higher osmotic pressure than body fluids and are absorbed slowly, making them suitable for the recovery stage after running. Carbohydrate content exceeding 8% can quickly replenish glycogen reserves consumed during exercise. Drinking hypertonic beverages within 30 minutes after running can accelerate the recovery process, but it is not suitable for consumption during exercise as it may cause gastrointestinal discomfort.

4. Caffeine containing Beverages

Caffeine containing sports drinks can improve alertness and endurance during running, making them suitable for morning runs or situations where performance needs to be improved. Caffeine has a mild diuretic effect, so it is important to supplement with sufficient water. Some people are sensitive to caffeine and may experience discomfort such as palpitations. The decision to consume it should be based on individual tolerance.

5. Natural Ingredient Beverages

Natural ingredient sports drinks use natural ingredients such as coconut water and honey, without artificial additives, making them suitable for runners who pursue a healthy diet. Coconut water is rich in potassium, which can effectively prevent muscle cramps; Honey provides natural sugar and is easy to absorb. This type of beverage is suitable for daily training use, but its electrolyte content may not be as comprehensive as professional sports drinks. When choosing sports drinks for running, one should consider the intensity, duration, and environmental factors of the exercise. Short term running can be done with regular water, and for exercise lasting more than an hour, it is recommended to choose beverages containing electrolytes. In hot weather, sodium intake should be increased, and in cold environments, the proportion of carbohydrates can be appropriately increased. Homemade sports drinks can be mixed with water, lemon juice, honey, and a small amount of salt, which is both economical and meets basic needs. No matter which beverage you choose, you should avoid drinking in large quantities at once. It is recommended to replenish 150-200 milliliters every 15-20 minutes to maintain water balance in the body. After running, it is important to replenish water and nutrients in a timely manner to help the body recover.