WHAT WORKS BEST FOR CYCLISTS – SPORTS DRINKS OR WATER?
Hydration for a cyclist comes in the form of sports drink or water. Many cyclists prefer a combination of both during their training.
- Water helps to cool down, aids in digestion and makes up a large percentage of our muscles. On the other hand, a sports drink is a combination of electrolytes, carbs and water, which provides an efficient form of fuel and fluid to our body.
- Dehydration is common among cyclists and thus can affect your performance. It causes nausea, fatigue, difficulty in concentration, cramping and dizziness. Even a small amount of fluid loss can cause a significant decline in your performance.
- Make sure to monitor your sweat loss during your training which can be monitored by measuring the weight before and after the exercise (dry state). If you have lost more than 2% of body weight, then your hydration needs to be improved. Please take note that a rider should also not gain any weight post the ride as this is a sign of over-hydration.
- Sodium intake is of great importance during exercise for individuals who sweat a lot. It can be consumed through a sports drink. Sodium is lost through sweat, thus sports drink helps to replenish the lost sodium, which aids in the absorption of fluids. (500 to 1000mg of sodium is needed by the cyclist)
Recommendation :
- Aim at drinking 500 ml to 1 litre of fluid per hour (opt for a sports drink or water, or a combination of both during your ride)
- Having a sports drink is important to meet your carb and sodium requirement.
- It is important to practice your nutrition regime during your training sessions.
Product recommendation :
- Steadfast Nutrition Snergy: It has 6 vitamins and minerals, it is a source of instant energy to boost your athletic performance. (For activities less than 2 hours).
- Steadfast Nutrition Carborance: It is a blend of simple and complex carbs with sodium and chloride. (For activities that last more than 2 hours).
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