Fluid Hydration for Cycling

When you ride your bike whether you're on the road or on the turbo you lose fluid not only from sweating but also through water vapour that you breath out .

If these fluids are not replaced quickly then you will suffer the effects of dehydration which will in turn effect health and performance.

Your body is constantly keeping your core temperature within safe limits of 37-38 C it does this through sweating, as the sweat has a cooling effect on the skin, as water is carried to the surface via blood capillaries. As this evaporates you will lose heat. The amount is dependent on,

·        How hard /long you exercise 

·        Outside temperature  

·        Individual body chemistry 

The dangers with dehydration include extra strain on internal organs (heart, lungs etc) Drop in performance, at a modest 5% dehydration will cause aerobic capacity to decrease by up to  30%.

What can I do?

Check hydration your urine should be pale yellow or clear in colour. 

Drink early, little and often is best 125-250ml of drink every 15-20 minutes. 

Choose drinks with carbohydrates which contain glucose polymers and electrolytes.

Weigh yourself before and after exercise to determine fluid loss. 

For intense exercise lasting more than an hour Consume 30-60g carbohydrate/hour to maintain blood sugar levels. 

Avoid alcohol, however if you do partake, consider red wine as it is rich in antioxidants. 

Jim Doyle