Hydration In Cycling

The hydration in cycling is fundamental and becomes even more important the more heat, humidity and altitude there is. The organs most sensitive to dehydration are those that have the highest proportion of water (brain, liver and muscle), causing muscle fatigue, cramps, exhaustion, loss of senses and even death. Excessive fluid loss (dehydration) impairs performance and has an unfavorable effect on health.

Dehydration puts the heart, lungs, and circulatory system under strain, which means the heart will have to work harder to pump blood to the entire body. The practice of exercise becomes more difficult as blood volume decreases and body temperature rises.

A loss of only 2% of the weight affects the ability to exercise and worsens the yield between 10 and 20%. If it is a 5% decrease in weight the yield worsens by about 30%, and a 8% reduction causes dizziness, wheezing, weakness and confusion. Larger reductions have serious consequences that can even lead to death.

Dehydration Decreases Yield Because:

Decrease aerobic energy intake through muscle

Lactic acid can not be transported away from muscle

Decrease strength

For good rehydration we have to take water and salts (chlorine, sodium, potassium, magnesium and calcium) because the body can only use the mineral salts if they have enough water and can only retain water when it contains minerals, Minerals without drinking enough water and bottles (excess salts) dehydrates and, who only drinks water, tea, soda or beer, also dehydrates.

We Should Drink Before, During And After Exercise

Before: Half a liter in 30-60 minutes before exercise.

During: One liter for each hour of exercise (the ideal rhythm is 100 ml every 5 minutes). We all know that in a race it is impossible to drink a liter, not least because we do not have a car behind us to give us water, but we must always keep in mind the importance of hydration during training and competition.

Next: We should drink half a liter for every pound of weight lost. As an approximate average we should consume liquid until the urine is abundant and transparent. The liquid should not be too cold or too hot, as this will delay gastric emptying. Effervescent drinks (lots of water, lots of sugar, carbon dioxide, essences and colorings) and cola drinks (lots of water, lots of sugar, caffeine and few mineral salts) are not suitable.

Beer is not bad (contains malt and glucose) but in a small amount (alcohol blocks the regeneration capacity and decreases the training effect); Besides, it does not have enough salts to compensate for an abundant sweat.

Gallery

FLEXR Sports Remote Bike Hydration Kit

FLEXR Sports Remote Bike Hydration Kit

Source: endurancereview.com

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CamelBak Hydrobak Cycling MTB Mountain Bike Hydration Pack

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Hydration System Water Bag Pack Backpack Bike Rucksack ...

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Hydration Pack Cycling Reviews

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Hydration pack cycling BRN HOH bike shop

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Hydration System Water Bag Pack Backpack Bike Rucksack ...

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Camelbak | Classic hydration cycling pack

Camelbak | Classic hydration cycling pack

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CamelBak Classic Bike Hydration Pack

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Alternative Hydration for Cycling on a Full Suspension ...

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Hydration pack cycling BRN k2 online shop

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VelEau Bicycle Hydration System

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Dakine AMP 12L Cycling Rucksack Backpack Reservoir Cycle ...

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CamelBak Classic 2L Water Hydration Backpack

CamelBak Classic 2L Water Hydration Backpack

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CAMELBAK Women’s Aurora Cycling Hydration Pack

Source: www.ems.com