{"id":310,"date":"2019-03-19T14:05:19","date_gmt":"2019-03-19T14:05:19","guid":{"rendered":"https:\/\/www.welovecycling.com\/ie\/?p=310"},"modified":"2019-03-19T14:05:19","modified_gmt":"2019-03-19T14:05:19","slug":"hydration-advice-from-a-nutritionist-with-a-quiz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/hydration-advice-from-a-nutritionist-with-a-quiz\/","title":{"rendered":"Hydration \u2013 Advice from a Nutritionist with a QUIZ"},"content":{"rendered":"<p><strong>Can you trust your thirst or is drinking when thirsty too late? How much water do you need when exercising? What types of sports drinks should you choose? Is coffee and alcohol dehydrating you? Proper hydration strategy can have a big impact on your health and sports performance, so in this series, we will take a look at all you need to know to cover your basics.<\/strong><br \/>\n<!--more--><\/p>\n<p>We are often advised to drink 2 litres or 8 glasses of water per day. While this might be ok for some people at certain times, the real need for hydration varies a lot day to day. It is influenced by activity levels, by the surrounding temperature, the individual sweat rate, and so on.<\/p>\n<h2><strong>My Advice: Drink to thirst<\/strong><\/h2>\n<p>Listening to the feeling of thirst is enough to keep your hydration status in check. You begin to feel thirsty when the concentration of your blood has risen by around 2 %. Dehydration happens at around a 5 % increase, so thirst signals a good time to drink and it comes soon enough to avoid any problems.<\/p>\n<p>There is one exception to this rule and that\u2019s exercise. Unless you\u2019re a trained athlete acclimated to the current temperatures doing a routine training session, you should drink on schedule. During long exercise sessions, especially in a hot climate, your body loses water faster than it can take it in. So, if you wait for thirst signals to appear, you will never catch up and dehydration will only get worse.<\/p>\n<p>Next time we will take a closer look at what and how much to drink when exercising. You can test your understanding of hydration in our quiz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Can you trust your thirst or is drinking when thirsty too late? How much water do you need when exercising? [&hellip;]<\/p>\n","protected":false},"author":96,"featured_media":318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[67,1],"tags":[],"global-categories":[],"class_list":["post-310","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-training","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hydration \u2013 Advice from a Nutritionist with a QUIZ ??\u200d<\/title>\n<meta name=\"description\" content=\"Can you trust your thirst or is drinking when thirsty too late? How much water do you need when ??\u200d? What types of sports drinks should you choose?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/hydration-advice-from-a-nutritionist-with-a-quiz\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hydration \u2013 Advice from a Nutritionist with a QUIZ\" \/>\n<meta property=\"og:description\" content=\"Can you trust your thirst or is drinking when thirsty too late? How much water do you need when ??\u200d? What types of sports drinks should you choose?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/hydration-advice-from-a-nutritionist-with-a-quiz\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Ireland\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-19T14:05:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/14\/2019\/03\/HydrationCVR-pexels-1231622.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ciarabreen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/hydration-advice-from-a-nutritionist-with-a-quiz\/\",\"url\":\"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/hydration-advice-from-a-nutritionist-with-a-quiz\/\",\"name\":\"Hydration \u2013 Advice from a Nutritionist with a QUIZ ??\u200d\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/ie\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/hydration-advice-from-a-nutritionist-with-a-quiz\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/ie\/2019\/03\/19\/hydration-advice-from-a-nutritionist-with-a-quiz\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/14\/2019\/03\/HydrationCVR-pexels-1231622.jpg\",\"datePublished\":\"2019-03-19T14:05:19+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/ie\/#\/schema\/person\/77414fc27b78622bdf4fc3a165b44d08\"},\"description\":\"Can you trust your thirst or is drinking when thirsty too late? 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