Energy drink

The two terms often refer to the same product, but ‘isotonic’ specifically denotes an osmolarity similar to that of blood plasma.An isotonic drink has a solute concentration (sugars, minerals) equivalent to that of blood (approximately 270–330 mOsm/L), which optimises intestinal absorption and hydration. A hypertonic drink (too concentrated) slows down absorption and can cause nausea or cramps. A hypotonic drink (low concentration) hydrates well but provides little energy. For cycling, a properly balanced isotonic drink is the best compromise: it hydrates and provides energy without overloading the digestive system.

Yes, this homemade solution works well for rides lasting less than 3 hours. The recipe recommended by sports nutritionists: 3 sugar cubes (or 1 tablespoon of honey) and a small pinch of salt per 500 ml of still water. This provides around 15–20 g of carbohydrates and a dose of sodium per 500 ml, which is consistent with basic requirements. However, commercial drinks also provide magnesium, potassium, and vitamins B and C, which are not present in the homemade solution. For rides lasting more than 3 hours or during competitions, commercial formulas offer a more precise dosage and a more complete nutritional profile.

In normal conditions (15–20°C), aim for 500 to 700 ml per hour; in hot weather (25°C and above), 750 ml to 1 litre per hour. A cyclist loses between 500 ml and 1 litre of water per hour depending on intensity, heat and individual physiology. Start drinking within the first 15 minutes, without waiting until you feel thirsty: the sensation of thirst is a sign that dehydration has already begun. Taking 2 to 3 sips every 10 to 15 minutes is more effective than drinking large quantities at long intervals. For rides lasting more than 3 hours, take 2 x 750 ml water bottles and identify water refill points.

They provide a high dose of electrolytes (sodium, magnesium, potassium, calcium), which is useful in hot weather, but they do not prevent all cramps. Muscle cramps have several causes: dehydration, electrolyte depletion, muscle fatigue and, sometimes, neuromuscular factors. Anti-cramp drinks address the first and second causes. Recent studies show that sodium losses are often underestimated by cyclists who sweat profusely (white patches on the jersey = a sign of significant sodium loss). In this case, a sodium-rich anti-cramp drink (500 mg/L or more) can make all the difference. However, if cramps occur at the end of a ride due purely to fatigue, no drink will help.

Yes, for events lasting over 3 hours, a carbohydrate-loading drink taken in the 48 hours prior optimises glycogen stores. Muscle glycogen is the cyclist’s primary fuel source beyond moderate intensity. Reserves are replenished within 24 to 48 hours with a high carbohydrate intake. A maltodextrin-based pre-race drink (such as Overstims Malto or Apurna Pre-Race Drink) facilitates this carbohydrate intake without weighing down the stomach. On the day before and the day before that, having a malt drink with your meals is a way of doing a light, easily digestible ‘carbohydrate load’.

No, this practice is not recommended and can cause severe digestive problems. Mixing a gel with a drink that already contains glucose in the same bottle creates a hypertonic sugar concentration (often 120 to 150 g/L) which blocks gastric emptying and causes bloating, nausea or diarrhoea during exercise. The rule in sports nutrition: gel (or bar) + plain water on one side, energy drink on the other. The two carbohydrate sources combine in the digestive tract without any problems, but they must not be physically mixed in the bottle.

A slightly hypotonic drink (20 to 30 g of carbohydrates per litre) with a high sodium content (500 to 700 mg per litre) is the optimal formula in intense heat. In hot weather, the priority is hydration and replenishing salt losses rather than carbohydrate intake. Too high a sugar concentration slows down water absorption. Cool but not ice-cold (8–12°C), the drink is better absorbed than cold water at 0–4°C, which can cause stomach cramps. Some cyclists add an effervescent electrolyte tablet to their still water rather than a full energy drink in hot weather.

For any session lasting longer than 90 minutes, consuming a recovery drink within the first 30 minutes after exercise significantly speeds up recovery. The metabolic window immediately following exercise is the period during which muscles replenish their glycogen stores most rapidly. A well-formulated recovery drink (4:1 carbohydrate-to-protein ratio, electrolytes) simultaneously initiates glycogen resynthesis and muscle repair. If a recovery drink is not available, a glass of skimmed milk with a banana or chocolate milk are effective natural alternatives, the efficacy of which has been documented by several studies.

Follow the manufacturer’s recommendations, but slightly reduce the concentration to improve digestive tolerance. Manufacturers often recommend concentrations of 50 to 80 g per litre. However, optimal intestinal absorption occurs at around 30 to 60 g/L. Diluting the drink more than recommended is therefore often beneficial for digestion, particularly for cyclists with a sensitive digestive system or during intense exertion. In practice: a drink containing 40 g per 750 ml bottle (53 g/L) is a reasonable dosage. In hot weather, reduce to 25–30 g per bottle to prioritise hydration over carbohydrate intake.