Full width home advertisement

Travel the world

Back to Nature

Post Page Advertisement [Top]

How much and how often to drink for cyclists in the long journey? Some people believe to reach for water bottles as often as possible or drink a little water. But there are people who follow very strict rules, which involve the right amount of water to be consumed on a regular basis. Who is right? That's the big question of a team of researchers who wrote in a review paper on the Influence of Drink Liquid on Endurance Backup Performance.
How Much And How Often To Drink For Cyclists In The Long Journey?

Before investigating these findings, it should be noted that for many cyclists, cold drinks during long and heavy trips are more rewarding than thoughtful strategies to counteract dehydration and performance degradation. But relying on thirst to decide when to drink is the best plan for cyclists who want to be the best they can get while on their bicycle saddles.
To get guidance on how much fluid cycling should be consumed during cycling with varying distances, the researchers pocketed 151 studies before finding 15 that corresponds to the nine criteria points to get a conclusion.
One of them includes just reviewing studies that observed drinking less than five minutes before cycling. Their conclusion also departed from the experience of 70 cyclists who 10 percent of whom are women.
The first important discovery is, for cycling that lasts an hour or less, cyclists should avoid drinking much. Drinking too much in a short time and cycling with high intensity, potentially causing abdominal disturbances that reduce performance by as much as 2.5 percent if compared without fluid intake.

"It has been shown that above the intensity of the 70-75 percent peak exercise of Vo2, gastric emptying becomes disrupted and fluid begins to accumulate in the stomach, causing flatulence, uncomfortable digestion and decreased performance in cycling," say the authors published last month on Sports Medicine.

How Much And How Often To Drink For Cyclists In The Long Journey?

Some studies show, 50 percent of cyclists who are involved in short trips, suffer rapid stomach upset and overall discomfort after consuming too much water. It should also be noted that the majority of elite cyclists who participated in the 40 km time trial did not drink from their water bottles. Instead, they tend to drink before the race, allowing the fluids to be digested adequately before starting cycling.

For more than an hour, the researchers concluded that following a simple protocol, such as drinking during thirst to improve performance, was similar to a tighter hydration protocol and resulted in better time than no drinking at all.
That said, there are many variables to consider when determining how many drinks during a long bike ride.

"Both drinking for thirst and planning fluid intake is a viable strategy and its use should be based on the preferences, environment, trajectories, type and duration of cyclists, the duration of events, regulations and opportunities to drink," the study team said.

The seemingly plausible approach to determining when and how much of this drink is similar to that recommended to sprinters, who like cyclists, has been mistaken for thinking that more water equals better performance. This is also a reminder that cyclists should not follow the same hydration strategy every time they ride a bike - another bad habit that cyclists have.

So when most cyclists know enough to increase fluid intake in hot and / or humid conditions, most of them do not adjust, according to how far their plans are in cycling.

"Providing recipe and fluid volume as a guidance and replacement strategy, clearly does not offer any benefit to cycling performances for all individuals in the duration of exercise, intensity and environmental conditions," the researcher said.

How Much And How Often To Drink For Cyclists In The Long Journey?

There may be some circumstances, such as cold weather conditions when the thirst mechanism is behind the actual body's need to replace fluids, it needs more drinking strategy plans. In that case, the researchers concluded that the cyclists should reach 0.15 to 0.20ml fluid per minute, per kilogram of body weight, for travel between one and two hours, and 0.14 to 0.27ml of fluid per minute, per kilogram of weight body, for a trip of more than two hours.

The point is, there are performance consequences for cyclists who drink too much and drink too little. So avoid emptying your water bottles during a short and intense bike ride, even on hot days. But let thirst be your guide for the farthest distance that keeps you on the bike for more than an hour.

Bottom Ad [Post Page]