Total body weight is made up of 50 to 70% water. Dehydration during physical activity can have multiple repercussions, including impairing performance.
When participating in an endurance sport like cycling, we all know that hydration is essential. But how do you know which drinks to choose?
What is the role of hydration?
Engaging in an endurance sport such as cycling increases the body's metabolism. The energy produced by the increased metabolism is released in the form of heat. In order for the body to achieve thermal equilibrium, heat must be released. This heat will be released in the form of sweat. The regulation of body temperature is called body thermoregulation. Weather conditions, the intensity and duration of exercise, and the amount of clothing worn will affect sweating rates.
In general, water intake is less than the loss caused by perspiration during physical activity such as cycling. This may be explained in part by the fact that thirst is an inappropriate indicator. Indeed, thirst is not perceived until a water loss equivalent to 2% of body weight loss has been experienced. Water consumption during physical activity, if not forced, will not compensate for losses caused by perspiration.
Additionally, endurance sports cause electrolyte imbalance. Electrolytes are minerals that have an electrical charge when dissolved in a fluid such as blood. They are excreted through sweat. Therefore, during a sport like cycling that requires a lot of energy, dehydration and electrolyte imbalance can be linked. Electrolytes play several important roles, including regulating nerve and muscle function in the body. An electrolyte imbalance can cause problems and impair health.
What drink should I use for cycling?
Water is the primary source of hydration. However, for long endurance efforts, it doesn't cover all losses. Mineral water is characterized by the supply of 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 drinks, such as our electrolyte-rich Holyfat drink, appear to be the most suitable for cycling. Indeed, the composition of sodium, water, and carbohydrates is similar to that of blood. The body therefore better assimilates the nutrients in this drink.
When to hydrate when cycling?
Hydration is an important element for performance, so it is necessary to drink water regularly and daily. Hydration should not only take place before exercise.
When cycling, thirst is a poor indicator. It's therefore important 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 a lack of water. To prevent digestive problems, it's recommended to drink small amounts regularly rather than large amounts at once.
Whether it is water or an isotonic drink, the quantity must be adjusted according to the distance and the outside heat.