Laura Jorge, nutritionist: "Excess sodium can raise blood pressure in sensitive individuals and promote fluid retention."

In a market saturated with isotonic and energy drinks that promise to hydrate better than water, experts urge caution. Nutritionist Laura Jorge emphasizes that, for short, low-intensity workouts, water is sufficient . Only when sessions are longer or in extremely hot conditions is it advisable to turn to products with electrolytes.

Electrolytes , such as sodium, potassium, calcium, and magnesium, are essential minerals that regulate fluid balance , facilitate muscle contraction, and help transmit nerve impulses. Jorge explains that sodium is the mineral most commonly lost through sweat , and therefore, during endurance or high-intensity activities, it's essential to replenish it to maintain performance and prevent cramps.

The risks of abusing these drinks

Although they can be beneficial, excessive consumption of sports drinks can have negative consequences. The specialist warns that "excess sodium can raise blood pressure in sensitive individuals and promote fluid retention." Furthermore, the high sugar content in many formulas increases calories and glucose spikes, which disrupts metabolism and the body's mineral balance.

For healthy hydration , the key is to adjust your beverage intake to the type of exercise and environmental conditions. Experts recommend reducing ultra-processed foods to control daily sodium intake and reserving isotonic drinks for long workouts. Alternatively, a homemade salty broth or a mixture of water, salt, and sugar can be simple, inexpensive, and effective options for replenishing electrolytes without always resorting to processed products.