{"id":161097,"date":"2017-09-06T14:56:20","date_gmt":"2017-09-06T14:56:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=161097"},"modified":"2017-09-06T14:56:20","modified_gmt":"2017-09-06T14:56:20","slug":"cyclists-hydration-improve-performance","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2017\/09\/06\/cyclists-hydration-improve-performance\/","title":{"rendered":"Cyclists and Hydration \u2013 Improve Your Performance"},"content":{"rendered":"

Drinking enough is important. It\u2019s generally recommended to drink eight small glasses, or about 2 liters of water a day. But how much do you need when exercising? Proper hydration strategy can have a big impact on your performance. Let\u2019s look at how much and when to drink and what type of beverages to choose to maximize performance.<\/strong>
\n<\/p>\n

Drink to thirst while on bike<\/strong><\/h2>\n

For most people, thirst is a sufficient indicator of hydration status. It\u2019s a very reliable instinct that developed through our evolution to keep us hydrated and alive. Thirst begins when the concentration of blood, an accurate indicator of our state of hydration, has risen by around 2%. Dehydration begins at about a 5% increase, so thirst signals a good time to drink and it comes soon enough to avoid any problems.<\/p>\n

https:\/\/www.instagram.com\/p\/BFxgWPMJVVR\/<\/p>\n

Drink on a schedule when cycling<\/strong><\/h2>\n

Unless you\u2019re a trained athlete acclimated to the current temperatures doing a routine training session you should drink on schedule. Especially when you\u2019re training more than once a day or in an unusually hot climate, it\u2019s better to have a hydration plan. The average person shouldn\u2019t exceed 800 ml of fluids in a temperate environment; but it\u2019s necessary to adjust for size, intensity and length of your ride, and your sweat rate.<\/p>\n

\n
\"world-class-cyclists-special-diets-chris-froome\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

World Class Cyclists & Special Diets \u2013 Chris Froome<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

What should you drink?<\/strong><\/h2>\n

Surprisingly, plain water is not the best way to hydrate when exercising. The ideal hydration drink should contain 2 \u2013 4 % of glucose to enhance fluid uptake, and sodium to help the water flow from the intestines into the blood. There are three types of sports drinks that differ in sugar content.<\/p>\n

\"\"<\/a><\/p>\n

Hypotonic drinks<\/em><\/strong> \u2013 These have a lower concentration of sugars (1 – 4%) than blood, that\u2019s why they allow for very fast absorption. They are best used before or during long endurance events where hydration is the top priority.<\/p>\n

Isotonic drinks<\/em><\/strong> \u2013 These have a similar concentration of sugars (6 \u2013 8 %) as blood. They are the most universal when it comes to usage and that\u2019s why most regular sports drinks use this formula. They give you a moderate amount of carbs and are absorbed relatively fast too, but can cause digestive issues in higher intensities.<\/p>\n

Hypertonic drinks<\/em><\/strong> – These have a higher concentration of sugars (10 % +) than blood. They digest slowly so they aren\u2019t good for consumption on the bike they would cause digestive issues. They are best used for recovery.<\/p>\n

https:\/\/www.instagram.com\/p\/BYbjWoknUCE\/<\/p>\n

Be creative<\/strong><\/h2>\n

As you can see, hydration is not all about water. Most foods contain liquids, especially things like fruits, vegetables, and soups can significantly increase your hydration status without any actual drinking. Contrary to popular belief, coffee and tea count too, their diuretic effects are too weak to decrease hydration. And especially when exercising, you can get creative. This month will be all about different ways to hydrate and you\u2019ll learn how to make hydration drinks at home to keep things interesting and tasty.<\/p>\n","protected":false},"excerpt":{"rendered":"

Drinking enough is important. It\u2019s generally recommended to drink eight small glasses, or about 2 liters of water a day. […]<\/p>\n","protected":false},"author":12,"featured_media":161099,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[747,1290,1288,1289,361],"global-categories":[],"class_list":["post-161097","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-eat-to-ride","tag-hypertonic-drinks","tag-hypotonic-drinks","tag-isotonic-drinks","tag-nutrition"],"yoast_head":"\nCyclists and Hydration \u2013 Improve Your Performance - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Drinking enough is important. It\u2019s generally recommended to drink eight small glasses, or about 2 liters of water a day. 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