If you are one of those who wait to be thirsty to drink liquids, you will be involved in a serious problem. According to research, the body’s thirst mechanism is very poorly regulated. Thirst begins to be felt after the body has already lost 2% of its total volume of water, so body performance is reduced by up to 10%.
It goes without saying that a drop in performance is just the beginning of dehydration . If the condition worsens, you could be facing severe muscle fatigue and even cognitive delays.
Learn how you can avoid dehydration especially if you plan to ride a bike for a long time.
When does dehydration become dangerous?
As your body temperature rises during exercise, your body produces sweat to keep cool. At first, your body causes the water in the blood to alter the volume of the blood plasma, but there is a limit to the amount of water that enters the bloodstream, since this water is used by the body for cardiovascular function, brain and lungs. In this way, if you become dehydrated, your body begins to withdraw water from the muscle cells to maintain the essential organs and in this way. This is why many cyclists begin to feel cramps.
If you get to the point of being very thirsty, you almost certainly won’t be able to relieve your cramp symptoms right away. This is because it takes time for the water to get out of the stomach and mix in the bloodstream, so you are likely to become even more dehydrated before the water starts to take effect.
Reaching the point where your body has lost 10 percent of its volume of water is very dangerous since you do not receive fluids quickly, your training will be over soon, and it is very likely that you will not be able to continue training the next day .
How much should you drink while riding a bike?
It can be difficult to define the exact measurement, as hydration experts divide their ideas. Some recommend taking sodium before riding a bike , this way they will drink the sports drink throughout the entire trip. Others recommend drinking the measure of a glass of water every 20 minutes, since the proteins in the intestinal tract move faster, being able to reach the bloodstream sooner.
The best hydration tips for cycling
To prevent pre-dehydration you should drink regularly. Before starting your trip, it is advisable to drink at least two glasses of liquid 15 minutes before leaving. Do not worry about having to urinate when you start pedaling, this sensation is an adrenal response that usually occurs whether you drink liquids or not, experts say, but this will happen only when the bladder is already full.
At the end of the trip, the ideal is to weigh yourself before and after each training session to know how many grams have been lost. In relation to this, you should drink half a liter of water for every 500 grams of weight lost . However, since you are very likely to enter a state of sodium deprivation, be sure to consume something with salt, be it a salty meal or an electrolyte-rich drink.
conclusion
Before riding a bicycle, drink enough water so as not to harm the body and, in addition to taking care of your health, you will promote better results in the sporting goals that you set for yourself.
References
- Ac Shilton, “How Dehydration Affects Your Riding — And Tips for Avoiding It.” For Bicycling. [Revised June 2016]
