When you travel on bicycle, when you compete to a cyclosportive, when you train, when you go out for a ride with your friends… each of these activities needs to be supported by proper hydration.
Every time we move or make a physical effort, as required by cycling, our body consume energy. This operation generates heat and as a result our body temperature increases. To keep it under control, we expel sweat: slag, water and mineral salts.
Reintegrating water and the mineral salts that we lose is crucial to not compromise our performance and keep the body running.
Since we are made for most of water, of course most of the hydration must be by ingesting water. The best way is to drink in small sips, but frequently during the whole pedal.
In fact, if you ingest large amounts of water at once, the stomach inflates and triggers an alarm signal in your brain to expels excess water with diuresis.
However, water is a low-energy drink, so, in cycling, it’s advisable to alternate it with isotonic drinks, that is water with added salt, electrolytes and carbohydrates supplements.
Avoid classic energy drinks that are too full of sugars and alcoholic beverages.
An excellent method to fight dehydration in the summer, when the days are really hot, is to get the full of water the day before the bike activity.
That is to make a preload of liquids by drinking water at regular intervals and eating fruit and vegetables (water-rich foods are melon, watermelon, peaches – protein and mineral salts rich foods are quinoa, rice and spelt).
Drinking hot drinks helps? Yes, but it’s not the best solution for cyclists. Drinking hot tea, as it is customary in Middle Eastern countries, improves body heat exchange by increasing sweating. When riding a bike, however, we must try to lower the body temperature to avoid sweating excessively and therefore to lose liquid. The ideal is to drink water at 10-12 °C.
Beware of the signals that your body send to you!
If the sight dim, you suddenly feel the tiredness, eyes closing: stop you in the shadow and wet your head, neck and wrists. Stay seated until you feel better.