Proper hydration is the basic rule for every sportsman and cyclist in particular, since activity on the bike involves a considerable loss of water resources that must be replenished to avoid problems due to dehydration.
Compensating for fluids lost is important in order to maintain good sports performance, even more so in summer, when high temperatures promote the risk of dehydration. In this article, we will look together at how you can hydrate properly, with what timing, how much and how.
Why it is important to keep yourself hydrated
Hydration is important for two reasons in particular: it helps to maintain the correct internal body temperature and to replenish electrolytes lost through sweating.
When we are in motion, our bodies burn energy reserves stored in the form of glycogen to recover the energy needed to cope with exertion. Physical activity generates heat, which activates the sweat glands. As it evaporates, sweat takes on its well-known thermoregulatory function: it absorbs heat, causing the body surface to cool. Be careful, however, because with the escape of sweat, we not only evacuate the waste products of the energy process but also water and mineral salts, nutrients that we can only recover by continually replenishing them.
Dehydration can have negative effects on both your physical health and sports performance. Suffice it to say that with a 2% loss of body fluids your performance can drop by up to 20%. What can you do to prevent dehydration on your long summer rides and fully enjoy your bike rides?
How can you prevenire the dishydration riding your bike
As a cyclist, you have several ways to prevent dehydration.
First, it is important to wear the right clothing, so choose only technical, highly breathable garments. Garments made of breathable fabric allow sweat to evaporate faster, keep the skin dry and maintain the right body temperature during training.
Then, choose your exercise times carefully, favouring cooler hours, such as early morning.
Finally, remember to replenish fluids before, during and after training. Usually, thirst sets in only after the loss of fluids, but in reality it would be necessary to drink before the body starts to 'go haywire' signalling a shortage.
How much water should you take to rehydrate?
The human organism is mostly composed of water, an element essential for our very survival. But how much water should you drink on your cycling trips?
Cycling is considered one of the most energy-intensive sports, with an average consumption of around 500 kcal/h. By convention, the correct intake is 1 ml of water for every calorie consumed. To adequately compensate for the fluids lost during training, you should therefore drink about half a litre of water per hour of effort.
Remember also that sports performance is also largely influenced by how hydrated you are before you start cycling. This is why it is a good idea to get fluids into your body before you even set off on your cycling trip.
Water, supplements, energy drinks: what should you drink while cycling?
During physical activity, it is important to maintain a constant balance of electrolytes, especially sodium, chloride, potassium, magnesium and calcium. Through their electrical charge, electrolytes facilitate the body's absorption of nutrients, maintain stable acidity (ph) levels in the blood, as well as blood pressure, and are essential for nerve and muscle function.
Drinking water will help you refresh and quench your thirst, but it is a hypotonic drink with low energy and electrolyte levels. It may therefore not be sufficient during intense and prolonged activity, such as a cycling trip. That's why it would be better if you supplemented your water bottle with an isotonic drink.
The latter consists of water 'fortified' with a salt supplement with electrolytes and about 6-8% carbohydrates, which help replenish glycogen stores and are therefore ideal to take during exercise. The isotonic drink you choose to carry in your water bottle should contain minerals, vitamins and carbohydrates, which are important for replenishing the substances consumed during exercise and lost through sweating.
It is better not to take energy drinks instead: they contain complex sugars which, in order to be processed, involve a large blood flow to the intestine, taking it away from the rest of the body. Also avoid sugary drinks such as industrial fruit juices or fizzy drinks.
And now that you have read all the tips on how to properly replenish your fluids during training, you are ready to set off and enjoy long rides on your bike, without fear of running dehydration risks!
