{"id":171605,"date":"2018-12-04T08:05:46","date_gmt":"2018-12-04T08:05:46","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=171605"},"modified":"2018-12-04T08:11:15","modified_gmt":"2018-12-04T08:11:15","slug":"hydration-advice-from-a-nutritionist-with-a-quiz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2018\/12\/04\/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<div class=\"knowledge-test image-above-question\" data-id=\"171613\">\n\n    <div class=\"questions\" style=\"width:600%;min-width:600%;\">\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/girl-morning-breakfast-orange-juice.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/girl-morning-breakfast-orange-juice.webp 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/girl-morning-breakfast-orange-juice-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/girl-morning-breakfast-orange-juice-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">1\/5<\/div>\n                    <p>When should you drink this type of beverage?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-0\"\n                                           id=\"skt-171613-q-0-answer1\"\n                                           class=\"tkgesjxmhb\"\/>\n                                    <label for=\"skt-171613-q-0-answer1\">Never because it\u2019s full of sugar.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-0\"\n                                           id=\"skt-171613-q-0-answer2\"\n                                           class=\"swxaoauurb\"\/>\n                                    <label for=\"skt-171613-q-0-answer2\">During exercise because that\u2019s when I need a boost of quick sugar to keep a high pace.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-0\"\n                                           id=\"skt-171613-q-0-answer3\"\n                                           class=\"ibhssceizk\"\/>\n                                    <label for=\"skt-171613-q-0-answer3\">After exercise to avoid gastric problems from drinking a hypertonic beverage during exercise.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Beer-Barrels-pexels-photo-1267359.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Beer-Barrels-pexels-photo-1267359.webp 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Beer-Barrels-pexels-photo-1267359-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Beer-Barrels-pexels-photo-1267359-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">2\/5<\/div>\n                    <p>How many beers can you have after exercise without risking dehydration?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-1\"\n                                           id=\"skt-171613-q-1-answer1\"\n                                           class=\"bxkoupmnfm\"\/>\n                                    <label for=\"skt-171613-q-1-answer1\">I shouldn\u2019t have any beers.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-1\"\n                                           id=\"skt-171613-q-1-answer2\"\n                                           class=\"tnobswkcdk\"\/>\n                                    <label for=\"skt-171613-q-1-answer2\">Roughly one beer will be ok.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-1\"\n                                           id=\"skt-171613-q-1-answer3\"\n                                           class=\"yxnqklqezn\"\/>\n                                    <label for=\"skt-171613-q-1-answer3\">As many beers as I like.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/juice.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/juice.webp 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/juice-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/juice-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">3\/5<\/div>\n                    <p>What should you drink for the fastest hydration?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-2\"\n                                           id=\"skt-171613-q-2-answer1\"\n                                           class=\"rxrrspgvxj\"\/>\n                                    <label for=\"skt-171613-q-2-answer1\">Plain water is the best for fast hydration.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-2\"\n                                           id=\"skt-171613-q-2-answer2\"\n                                           class=\"nkykchlkae\"\/>\n                                    <label for=\"skt-171613-q-2-answer2\">A drink with sodium and 2 \u2013 4 % of glucose.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-2\"\n                                           id=\"skt-171613-q-2-answer3\"\n                                           class=\"kjxiiyomnr\"\/>\n                                    <label for=\"skt-171613-q-2-answer3\">A glass of freshly squeezed juice.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Coffee-pexels-374885.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Coffee-pexels-374885.webp 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Coffee-pexels-374885-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Coffee-pexels-374885-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">4\/5<\/div>\n                    <p>How much caffeine do you need to get performance benefits?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-3\"\n                                           id=\"skt-171613-q-3-answer1\"\n                                           class=\"cwwfxjrwuz\"\/>\n                                    <label for=\"skt-171613-q-3-answer1\">About 3 mg of caffeine per 1 kg of bodyweight 30 minutes before exercise.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-3\"\n                                           id=\"skt-171613-q-3-answer2\"\n                                           class=\"sfasvsxwko\"\/>\n                                    <label for=\"skt-171613-q-3-answer2\">About 6 mg of caffeine per 1 kg of bodyweight 90 minutes before exercise.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-3\"\n                                           id=\"skt-171613-q-3-answer3\"\n                                           class=\"luxtsnmysx\"\/>\n                                    <label for=\"skt-171613-q-3-answer3\">About 9 mg of caffeine per 1 kg of bodyweight 10 minutes before exercise.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-next disabled\">\n                            Next                        <\/button>\n                                    <\/div>\n            <\/div>\n                    <div class=\"question\" style=\"flex: 0 0 16.666666666667%\">\n                                        <div class=\"image-holder\">\n                            <img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784.webp 1800w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-1024x683.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-1536x1024.webp 1536w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0311042784-272x182.webp 272w\"\n                                 sizes=\"(min-width: 1200px) 1200px, 100vw\"\/>\n                        <\/div>\n                                        <div class=\"content-wrap\">\n                                        <div class=\"position\">5\/5<\/div>\n                    <p>Which electrolytes should you replenish if you sweat a lot during exercise?<\/p>\n                    <ul class=\"answers\">\n                                                    <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-4\"\n                                           id=\"skt-171613-q-4-answer1\"\n                                           class=\"aotakqxkqv\"\/>\n                                    <label for=\"skt-171613-q-4-answer1\">Sodium chloride.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-4\"\n                                           id=\"skt-171613-q-4-answer2\"\n                                           class=\"ueaoywxjlx\"\/>\n                                    <label for=\"skt-171613-q-4-answer2\">Magnesium and potassium.<\/label>\n                                <\/div>\n                            <\/li>\n                                                        <li>\n                                <div class=\"radio\">\n                                    <input type=\"radio\" name=\"skt-171613-q-4\"\n                                           id=\"skt-171613-q-4-answer3\"\n                                           class=\"pfsrkwcowy\"\/>\n                                    <label for=\"skt-171613-q-4-answer3\">Sodium, magnesium, potassium, and calcium.<\/label>\n                                <\/div>\n                            <\/li>\n                                                <\/ul>\n                                            <button class=\"btn-primary btn-wlc bigger btn-show-results disabled\">\n                            Results                        <\/button>\n                                    <\/div>\n            <\/div>\n                            <div class=\"question question-results\" style=\"flex: 0 0 16.666666666667%\">\n                                <div class=\"content-wrap\">\n                    <h2>Results<\/h2>\n\n                    <div class=\"results\">\n                        <div class=\"correct\">\n                            <div class=\"chart\">\n                                <span class=\"percent\">50%<\/span>\n                            <\/div>\n                            <div class=\"label\">Correct<\/div>\n                            <div class=\"sum\">7\/10<\/div>\n                        <\/div>\n\n                        <div class=\"wrong\">\n                            <div class=\"chart\">\n                                <span class=\"percent\">50%<\/span>\n                            <\/div>\n                            <div class=\"label\">Wrong<\/div>\n                            <div class=\"sum\">3\/10<\/div>\n                        <\/div>\n                    <\/div>\n\n                    <div class=\"show-answers-wrapper\">\n                        <button class=\"btn-primary btn-wlc bigger btn-show\">\n                            Show answers                        <\/button>\n                    <\/div>\n                <\/div>\n            <\/div>\n            <\/div>\n<\/div>\n\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":12,"featured_media":171612,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[747,1201],"global-categories":[],"class_list":["post-171605","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-eat-to-ride","tag-hydration"],"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? 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How much water do you need when ??\u200d? What types of sports drinks should you choose?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/wide\/2018\/12\/04\/hydration-advice-from-a-nutritionist-with-a-quiz\/","og_locale":"en_US","og_type":"article","og_title":"Hydration \u2013 Advice from a Nutritionist with a QUIZ","og_description":"Can you trust your thirst or is drinking when thirsty too late? How much water do you need when ??\u200d? 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How much water do you need when ??\u200d? 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