Sports Nutrition: Energy Drinks

How to Prepare Your Energy Drink

To prepare an energy drink, it’s important to adjust it based on the temperature of your environment during exercise. The hotter it is, the more hypotonic your drink should be, meaning less concentrated than usual. Conversely, in colder conditions, your drink should be hypertonic, meaning more concentrated than normal temperatures (20–25°C).

For example, in a desert marathon where temperatures can reach around 40°C or higher, your drink should be less concentrated than usual. When using Overstim.s Hydrixir Antioxidant, for instance, the standard preparation is 1 stick (42 g) in 600 ml of water. However, for a desert marathon, you should dilute 1 stick (42 g) in 1 liter of water.

How to Stay Hydrated During Exercise

Once your drink is prepared, consume it in small sips (approximately 100 ml) every 10–15 minutes. Do not wait until you feel thirsty to drink.

For better absorption, you can also prepare a bottle of plain water to alternate with the energy drink. This approach reduces the need for carrying and consuming multiple sticks of the energy drink mix

For Long-Duration Activities

During prolonged physical activity, it’s essential to replace lost electrolytes such as potassium and sodium, which are depleted through sweat. Using electrolyte tablets, you can prepare a drink by dissolving one tablet in 500 ml of water. These electrolyte drinks are low in carbohydrates, helping you avoid sugar overload.

To complement your energy intake, pair your drink with snacks like energy bars or gels, which provide the necessary carbohydrates to sustain your effort over time.