Thirst-quenchers
Thirst-quenchers are designed to quickly replenish water. They usually contain little carbohydrates, and therefore little energy. The concentrations of these drinks are about 6-10% carbohydrates. Most of them are isotonic or hypotonic. If the drink has approximately the same concentration of particles as the body fluids (4 to 8 grams of carbohydrates per 100ml), the drink is called isotonic; if the concentration is higher, it is called hypotonic. Due to low concentration and osmolality (number of particles per litre), the water is quickly absorbed and the replenishment of the fluid supply is optimal.
Energy drinks
Energy drinks provide both moisture and carbohydrates that you need before, during and after a trip or workout. The more carbohydrates, the more energy. Beverages with multiple carbohydrates (maltodextrin, starch) are absorbed at a slower, but more regular pace and do not taste as sweet as those with simple carbohydrates (glucose). These drinks are usually quite concentrated and contain added vitamins and minerals.
The disadvantage of drinks with 10% carbohydrates and more is that they are absorbed more slowly by the body than drinks with 6-8% carbohydrates. This can cause problems during skating, but afterwards, they are excellent at compensating for losses.
Frequently, different drinks are used interchangeably: alternating energy drink and thirst-quencher. When you drink a 4% and 22% glucose solution one after the other, they are mixed in the stomach and the result is a 13% solution.
The effect of the 4% solution (rapid moisture absorption) is inhibited because the mix is now concentrated. So it is the same as drinking a 13% solution twice.
Protein drinks
Protein-rich drinks are low in calories and easy to digest. They are often a very convenient way to consume a large amount of protein without the usual consumption of calories. It helps in the recovery of muscles after exercise and helps speed up metabolism by improving muscle development.
When do you take an energy drink and when a thirst-quencher?
If you skate a tour in very hot weather the moisture loss can reach almost 2 litres per hour! These are huge losses and they need to be replenished.
In this case, water shortage is the limiting factor and carbohydrates are less important. In such a situation you choose a thirst-quencher. When it is colder, the expected loss of moisture is not so great. On longer trips, the replenishment of carbohydrates is much more important. Preference is then given to an energy drink.
In less extreme situations we have to find a compromise. So with every trip or race, you have to ask yourself again what's most important: replenish carbohydrates or replenish water? Depending on the expected loss of moisture, you will have to choose between a thirst-quencher, an energy drink or a compromise.
By measuring your weight before and after training, you can gain insight into the moisture loss suffered. You have to drink so much that the moisture balance and energy supply remain at the right level. But the quantity should not cause any complaints. Normally 150-250 ml. of sports drink per quarter of an hour of exercise is enough to cover the need for moisture during a trip.
In warm weather and high humidity, however, it is not enough. The advice for such a situation is: drink as much as possible.