Between 50% and 70% of our total body weight is water. Dehydration during physical activity can have multiple repercussions, including impaired performance.
When it comes to endurance sports such as cycling, we all know how important it is to stay hydrated. But how do we know which drinks to choose?
What's the role of hydration?
Endurance sports such as cycling are responsible for increasing the body's metabolism. The energy produced by the increased metabolism is released in the form of heat. For the body to reach thermal equilibrium, heat must be dissipated. This heat is released in the form of sweat. The regulation of body temperature is called body thermoregulation. Climatic conditions, the intensity and duration of exercise, and the amount of clothing worn will all affect the rate of perspiration.
In general, water intake is lower than perspiration losses during physical activity such as cycling. One reason for this is that thirst is an inappropriate indicator. Thirst is not perceived until a water loss equivalent to 2% of body weight loss has occurred. Water consumption during physical activity, if not forced, will not cover the losses caused by perspiration.
Endurance sports also cause electrolyte imbalance. Electrolytes are minerals that have an electrical charge when dissolved in a liquid such as blood. They are excreted through sweat. Consequently, in energy-intensive sports such as cycling, dehydration and electrolyte imbalance can be linked. Electrolytes play several important roles, not least in regulating the body's nerve and muscle function. Electrolyte imbalance can cause problems and damage health.
Which drink should I use for cycling?
Water is the main source of hydration. However, for long endurance efforts, it's not enough to cover all losses. Mineral water provides mineral salts in varying quantities, depending on the brand. However, the bioavailability of minerals is not optimal, so these waters are not always sufficient to counterbalance the losses incurred.
To compensate for the above losses, isotonic beverages, such as our Holyfat electrolyte-rich drink, appear to be the most suitable for cycling. In fact, their sodium, water and carbohydrate composition is similar to that of blood. The body is therefore better able to assimilate the nutrients contained in this drink.
When should you hydrate when cycling?
Hydration is an important factor in performance, so you need to drink water regularly and every day. Hydration doesn't just have to take place before an effort.
In cycling, thirst is a poor indicator. So, you need to drink frequently (every 15 to 20 minutes) and not wait until you feel thirsty. This is especially true in winter when the cold masks the lack of water. To prevent digestive problems, we recommend drinking small quantities regularly, rather than large quantities all at once.
Whether it's water or an isotonic drink, the quantity should be adjusted according to distance and outside heat.