Guide comparatif des meilleures boissons d'hydratation et électrolytes

Hydration is an essential component of our daily health and well-being. It plays a crucial role in maintaining bodily functions, regulating temperature and improving physical and mental performance. In this comparative guide, we'll explore the different hydration drink options available, from water and isotonic drinks to coconut water and energy drinks. The aim is to provide you with the information you need to choose the drink that's best suited to your needs, whether you're looking for everyday hydration or optimal sports performance. Whether you're an athlete looking to improve your recovery or simply someone who wants to stay hydrated throughout the day, this comparative guide to the best hydration and electrolyte drinks will help you make an informed decision.

Why is hydration essential?

The benefits of hydration

Maintenance of body functions

Water is the primary component of the human body, accounting for about 60% of an adult's body weight. It is essential for the proper functioning of cells, tissues, and organs. Adequate hydration helps maintain an optimal blood volume, thereby facilitating the transport of nutrients and oxygen to cells and the elimination of metabolic waste.

Regulation of body temperature

One of the vital roles of water is regulating body temperature. During exercise or in hot weather, the body produces sweat to cool down. Sweat, which is primarily composed of water, evaporates heat from the skin's surface, helping to maintain a stable body temperature. Inadequate hydration can disrupt this process, leading to heatstroke or other heat-related problems.

Improvement of physical and mental performance

Hydration plays a crucial role in physical performance. A dehydration level of just 2% of body weight can negatively affect physical performance, reducing endurance, strength, and power. Additionally, proper hydration is essential for cognitive function. It helps maintain concentration, alertness, and overall cognitive abilities. Studies show that even mild dehydration can lead to short-term memory and concentration problems.

Signs of dehydration

Common symptoms

Dehydration can manifest through a variety of symptoms. Early signs include thirst, dry mouth, chapped lips, and reduced urine output, often accompanied by darker, more concentrated urine. Other common symptoms include fatigue, dizziness, headaches, and dry skin. In athletes, decreased performance and muscle cramps can also indicate dehydration.

Long-term consequences

Chronic dehydration, even if mild, can lead to serious long-term consequences. It can cause kidney problems such as kidney stones and urinary tract infections. Dehydration can also contribute to digestive disorders, such as constipation. Moreover, inadequate hydration can negatively affect skin health, making it dry and less elastic. In the elderly, chronic dehydration can increase the risk of falls due to muscle weakness and dizziness.

Hydration is therefore essential for maintaining bodily functions, regulating body temperature, and improving physical and mental performance. Recognizing the signs of dehydration and understanding its long-term consequences is crucial for preserving our health and well-being.

Why is water not sufficient for athletes ?

Water's benefits

Water is one of the most accessible and economical resources for hydration. Its major advantage is that it contains no calories or additives. Unlike many commercial beverages, water does not contribute to daily caloric intake, which is beneficial for weight management and overall health.

Lack of electrolytes for intensive sports

While water is excellent for daily hydration, it may not be sufficient for intensive or endurance sports, especially in hot weather. During prolonged or intense physical exercise, the body loses not only water through sweat but also essential electrolytes (or mineral salts) such as sodium, potassium, calcium, and magnesium. These electrolytes play a crucial role in regulating water balance, muscle function, and nerve transmission.

Hydrating solely with plain water can lead to a dilution of electrolytes in the body, a condition known as hyponatremia. Hyponatremia can cause symptoms such as nausea, headaches, confusion, and in severe cases, seizures and coma. For athletes, maintaining an adequate electrolyte balance is essential to optimize performance and prevent muscle cramps, excessive fatigue, and other dehydration-related complications. It is also crucial for ensuring good post-exercise recovery.

For athletes engaged in intense physical activities, it is recommended to consume beverages containing electrolytes to compensate for the loss of mineral salts and electrolytes.

Differences between hypotonic, isotonic, and hypertonic drinks

When choosing the right hydration drink, it is essential to understand the differences between hypotonic, isotonic, and hypertonic beverages. Each of these categories has specific characteristics that make them suitable for different types of needs and situations.

Hypotonic drinks

Hypotonic drinks have a lower concentration of electrolytes and carbohydrates than blood plasma. This means they contain fewer dissolved particles compared to the concentration of particles in the blood. As a result, they are absorbed quickly by the body, making them an effective option for rapid hydration.

Hypotonic drinks are adapted to light to moderate physical activities where sweat loss is not excessive, and rapid hydration is needed without high caloric intake like Brisk walking, yoga, or moderate gym sessions. They help maintain hydration without consuming too much sugar or electrolytes.

Isotonic Drinks

Isotonic drinks have an electrolyte and carbohydrate concentration similar to that of blood plasma, allowing for rapid absorption while providing the necessary electrolytes to replace those lost through sweat.

They usually do not contain significant amounts of carbohydrates, which are better provided by other sources such as dried fruits, energy bars, energy gels, or energy compotes. Using hydration drinks exclusively for sports is not recommended unless the effort is less than one hour.

Isotonic drinks are adapted to high-intensity or long-duration physical exercises where there is significant electrolyte loss. Sports like running, cycling, triathlon, and team sports such as soccer, rugby, and basketball.

Hypertonic drinks

Hypertonic drinks have a higher concentration of electrolytes and carbohydrates than blood plasma. They generally contain a high amount of sugars and other nutrients, making them denser in energy. They are more often called energy drinks.

Hypertonic drinks are adapted to replenish glycogen stores after prolonged or intense exercise. They are not suitable for rapid hydration because their absorption is slower and can even draw water from cells into the digestive tract, potentially worsening dehydration if consumed during sport exercice. They are best used for post-exercise recovery or for specific energy needs. Examples include marathons, Ironman events, long cycling sessions, or intensive multi-hour training.

Choosing the right hydration drink largely depends on the type of physical activity and your body's specific needs:

Hypotonic Drinks: Suitable for light to moderate activities.
Isotonic Drinks: Ideal for high-intensity or long-duration exercises.
Hypertonic Drinks: Beneficial for post-exercise recovery or high energy needs.

Understanding these differences can help you optimize hydration and performance according to your activity level and specific requirements.

Tips for choosing the right hydration drink

The ideal electrolyte drink should be composed of:

All essential electrolytes in relevant amounts for a 500 to 650ml bottle per hour of effort :
- Sodium : at least 300 mg
- Potassium : the European regulation recommends 300 mg
- Calcium : the European regulation recommends 120 mg
- Magnesium : the European regulation recommends 56 mg
At least 2 B-group vitamins, which play an interesting role during exertion. They facilitate energy metabolism, which is the release of energy contained in food. They also prevent mental fatigue by stimulating the central nervous system.
Antioxidants : vitamin C (at least 12mg), E (1.8mg), and zinc (2.5mg) according to European regulatory recommendations.
Very few carbohydrates, especially sugars, so no calories.

Other criteria to consider :

Form : Drinks are available either in powder form to be diluted or in effervescent tablets, known as tabs. The latter are very convenient because they are very compact to carry, but they contain much fewer active ingredients than the powder. See the various comparisons below, it's very obvious !
Taste : Very subjective but remains important because you need to enjoy it, especially during exertion. You should try different options to see what you like the most.
Absence of non-natural ingredients : Prefer 100% natural formulations to avoid gastrointestinal problems.
Price per bottle : This can vary from €0.3 to €1.5.

Presentation of Mulebar red berries and citrus hydration drinks

The formulation of both Mulebar hydration drinks, which differ only in flavor, is based on the recommendations of European regulations and recognized nutritionists such as Nicolas Aubineau. The manufacturer, located near Clermont-Ferrand, specializes in formulating powdered drinks for professional sports clubs.

Each flavor has been tested by high-level athletes to gather their feedback. Both were highly appreciated by our panel, which confirmed our choices.

Composition of Mulebar electrolyte drink

Comparison of Mulebar hydration drinks with leading references in sports nutrition market

Below, you will find comparative tests on the composition and price per 500ml bottle between Mulebar drinks and the main references on the market. If you think any are missing, please write to us at contact@mulebar.com, and we will be happy to add them transparently.