The best powders and electric drinks, according to the experts

Carbohydrates

First, it is important to know what you should search for on the food poster. Gabriella Barretto, a Registered and sports nutritionist He says: “What shows the search for optimal and rapid burden is the addition of carbohydrates to the mixture of electricity,” he says. This is because carbohydrates are absorbed more quickly in the bloodstream, and as a result, remove your cells more efficiently. Most brands have between 10 to 20 grams of carbohydrates in their formulas. Other ingredients that you must search include magnesium, potassium, calcium and sometimes chloride because they are all electricity, as Albarran is advised.

Sodium

Most importantly, you want to focus on sodium because it is dissolved with the main electricity lost through sweat. The amount of sodium you will need depends on the amount of sweat and how much sodium you lose when sweating. “The average sodium loss is 950 mg per liter of sweat, but this can range from 200 to 2000 mg of sodium depending on the person,” says Barretto. She adds that most high -quality electrolyte brands range from 300 to more than 1500 milligrams of sodium.

You can also calculate your sweat rate at home by following this approved CDC formula. Other methods may include the use of a SweatBut it is necessary to know that some methodologies may provide inconsistent results, so keep in mind that these are estimates. the Sweat testWhich reads the chloride level in sweat, is the most accurate way when doing it properly and in the laboratory. In general, in children with cystic fibrosis Sweat test For a diagnosis because those with CF have higher levels of chloride in their sweat.

Physical activity

If you are an active clown or athlete, you will want to make sure to give priority to renewal of electrolytes and carbohydrates. “The indicator of increasing the needs of the electrolyte will be the desire after exercise and/or headache, muscle spasm, dizziness and fatigue,” Nairne says. “I usually recommend looking for nutritional supplements that provide higher amounts of sodium and potassium, which are more easily lost during exercise through sweat.” For athletes, Parito recommends commitment to the elevation from 500 to 1,000 milligrams of sodium. “Some of the higher sodium brands do not contain carbohydrates, which will need athletes who train more than an hour to an alternative source of carbohydrates for fuel purposes as well,” Barreto advises.

sugar

If you are looking to add strayes to your water but you are generally inactive, Barreto suggests choosing sugar -free electricity with sodium less than 300 milligrams. “Although carbohydrates help in the optimum angry, this is more important for the heavy mystical jackets that it actively performs,” ​​she explained. In this case, sugar -free options are suitable for those who do not exercise but like adding electrolytes to their water. “Those who participate in moderate to intense exercise should avoid sugar -free options because sugar is necessary after exercise to regenerate energy.”

Load

Pregnant patients may want to think about paying attention to their electrolyte levels. This can be due to hormonal changes, increased blood volume, morning disease, and high sweat rates, especially if they are active. If you are pregnant and anxious about your sodium levels, see your health care provider.