What drink should you choose as a cyclist?
Hydration is crucial for cyclists amateurs or professionals. In this article we will explore in detail the impact of dehydration on the body and performance of cyclists, as well as the best hydration strategies to accompany you while cycling. We will advise you on strategies to improve your cycling performance, but also ensure quick recovery And effective , preparing you for future challenges.
Impacts and effects of dehydration on cyclists’ performance
There dehydration has a significant impact on cyclists' bodies, affecting both their performance and their health . When the body lacks water, it prioritizes distribution to vital organs such as the heart, lungs and brain, to the detriment of other systems. This results in reduced blood flow to the digestive organs, compromising their normal functioning and potentially increasing intestinal permeability. THE cycling worsens this situation by further redistributing blood flow to the active muscles, decreasing Thus oxygen supply and in nutrients in the digestive system . This double constraint can cause a stress oxidative , a inflammation And damage the intestinal barrier , thereby increasing the risk of digestive disorders . It also leads to a increased body temperature because the capacity for thermal regulation through perspiration is reduced. This build-up of heat can cause a dangerous rise in body temperature, increasing the heart rate as the heart has to work harder to cool the body by increasing blood flow to the skin. Maintain a hydration adequate East crucial to prevent these harmful effects, thus ensuring optimal performance and an better overall health of cyclists .
At the same time, the dehydration impacts energy metabolism. In this state, the body favors the use of carbohydrates as a source of energy, because they require less oxygen to be metabolized than fats, which is essential when muscle oxygenation is compromised. However, this increased use of carbohydrates quickly depletes muscle glycogen stores, limiting the length of time a cyclist can maintain high performance.
This combination of elevated body temperature, increased heart rate, and rapid depletion of carbohydrate stores leads to a significant drop in pedaling power. Dehydrated cyclists therefore have difficulty maintaining speed and endurance, often resulting in poorer performance in time trials and long-distance races. In short, dehydration not only compromises the comfort and safety of the cyclist but also has a direct impact on their ability to perform at an excellent level.
Hydration strategies before, during and after exercise
Before When running, it is essential to maintain a good fluid intake to optimize performance and prevent dehydration. It is then recommended to consume between 5 and 7 ml liquid per kilogram of body weight per hour , 2 to 4 hours before the event. For example, a cyclist weighing 70 kg should drink between 350 and 490 ml per hour to ensure an adequate fluid supply before the start.
During exercise, monitor changes in body weight to help estimate fluid loss from sweating and adjust fluid intake accordingly. Indeed, cyclists should drink regularly , approximately all the 10 to 15 minutes , in small quantities to avoid digestive problems. The objective is to consume between 500 and 800 ml of liquid per hour , depending on climatic conditions and the intensity of the effort. Hot days require special attention because water loss is greater. Drinks containing electrolytes, such as Hydratis products, help maintain electrolyte balance and improve hydration.
After running, it is important to rehydrate the body to promote rapid and effective recovery. It is recommended to consume 1.5 times the weight lost during exercise in liquid. For example, if a cyclist loses 1 kg during exercise, he should drink around 1.5 liters of fluid. This approach helps replenish fluid and electrolyte reserves. Consuming fluids gradually, rather than large amounts at once, promotes fluid retention and reduces the risk of overhydration.
The importance of testing your drink for cyclists
To optimize their performance, cyclists must test and choose the drinks which best meet their desires. Here is the process:
Individual needs assessment
Every cyclist has needs unique in terms of nutrition And hydration . Some require more fluid intake than others. For this, it seems to be interesting to weigh yourself before and after exercise to see the water loss due to exercise! In addition, white marks on your equipment (t-shirt, jersey, etc.) can mean significant sodium loss.
Tests in real conditions
Cyclists test different drinks during their rides to observe their effects on their efficiency. Testing in real conditions allows us to understand how the body reacts to different drinks during cycling.
Observation of effects on performance
During testing, cyclists note how each drink affects their energy, endurance and digestive comfort. A drink must then provide energy without causing digestive problems.
Reactions and adjustments
Cyclists adjust the quantities and types of drinks based on feedback from their trials. A beverage isotonic can be ideal for long rides, while a protein-rich recovery drink can be taken after exercise.
Consultation with nutrition experts
Many cyclists consult nutritionists specialists to optimize their energy drink strategy. These experts can recommend specific products to improve their service.
Adaptation to climatic conditions
THE hydration needs vary according to weather conditions . Indeed, in hot weather, an isotonic drink rich in electrolytes can prevent dehydration, while in cool weather, more carbohydrates may be needed to maintain energy.
These tips will help athletes optimize their physical and mental preparation to successfully overcome the challenges of long hours of effort on the bike.
Our hydration recommendations for cyclists
Here are some tips to help you choose the sports drink best suited to your needs:
Energy drinks : For intense and prolonged efforts, the energy drinks containing carbohydrates can provide a quick source of energy. They are ideal for avoiding drops in speed and maintaining a high level of performance.
Protein drinks : After intense exercise, protein consumption helps repair and rebuild muscles. Protein shakes or protein-enriched drinks are particularly beneficial in the moments following the end of your outing.
Electrolyte drinks : During longer outings or in hot weather, it is necessary to replace the minerals lost through sweating. THE drinks containing Electrolytes , like sodium, potassium, and magnesium, help prevent muscle cramps and maintain proper fluid balance.
To maintain optimal fluid intake, cyclists should consume between 500 and 800 ml of water per hour of physical effort , adjusting according to climatic conditions and perspiration rate. Hydratis tablets, used in 500ml of water, can significantly improve body hydration by providing essential electrolytes. Regular, moderate consumption of water every 10 to 15 minutes is recommended to prevent digestive problems.
Regular monitoring of hydration is crucial for prevent dehydration and its negative effects on performance and health. Cyclists should track their body weight before and after exercise to estimate fluid loss from sweating, adjusting their fluid intake accordingly. Limiting consumption to 5 Hydratis lozenges per day is essential to avoid excess electrolytes. In recovery, favor easily assimilated solutions to replenish minerals and trace elements, thus contributing to muscle recovery and the fight against oxidative stress.
THE drinks containing sodium such as isotonic drinks or Hydratis tablets, help to retain ingested liquids and stimulate thirst, thus improving rehydration.
To counter the effects of dehydration, we advise you to YOU moisturize Before , during and after exercise . Remember to drink small amounts of water regularly and take the products Hydratis to maintain your body's fluid balance, while monitoring weight loss to prevent dehydration. By taking these steps, you will be able to optimize your performance and recovery.
