Drinking is important, especially on bike rides or sports in general. drinking leftovers fluidity of the blood is maintained, blood gases (oxygen, carbon dioxide) and nutrients are transported and metabolism within the cells is maintained.
How does thirst arise?
Every day we lose more than two liters of water. Important is that the salt concentration it remains in balance in our blood.
Thirst occurs when there is a lack of fluid or an increased concentration of electrolytes in the blood. The balance can be restored by drinking. If the water content in the body falls by around 0.5 percent, this is registered in the brain and the desire for liquid is triggered. Local stimuli, such as dryness of the mucous membranes of the mouth and throat, can also trigger thirst.
How much should you drink?
Under normal conditions (without extreme physical exertion at the average temperatures of Central Europe), the daily water requirement of an adult is about 2 liters. A person can only survive a few days without water, and the time span is even shorter for children.
in increased physical exertion me in high temperatures the need for fluids may increase significantly. When the outside temperature is high, the human body largely regulates its body temperature through sweating.
in extreme conditions the body can secrete up to twelve liters of sweat per day (1-2 liters of liquid per hour). Consequently, a lot must be drunk to replace the fluid.
With sweat, the human body loses not only water, but also valuable minerals, especially salt, which is often noticeable as salt deposits on the skin. According to studies, even a water loss of 2 percent of body weight can become extreme drop in performance until muscle cramps to lead
How Often Should You Drink?
Even without feeling thirsty should approximately 100 to 250 ml every 15 to 30 minutes to drink. they are better several small sipsso that the liquid can pass quickly through the stomach.
To maintain the will to perform, especially during cycling or during sports, it is important drink before thirst. If we perceive thirst, the body signals a lack of fluid and slows down performance. Thirst can especially in professional cycling during a competition fatal consequences have. According to experts, the wrong drinking behavior can destroy the performance gain of a year of training.
What drinks are suitable?
- Mineral water, especially high-sodium water. If possible, drink water that is low in carbon dioxide, as carbon dioxide causes a slight stretching stimulus in the stomach, which can be uncomfortable.
- apple juice soda is an optimal sports drink according to the German Olympic Sports Confederation. The mixing ratio is 1/3 juice + 2/3 high sodium water. This spritzer has the advantage of providing energy through sugar, salt and minerals.
- electrolyte drinks they are drinks with a specific composition, ideally 60-80 g of carbohydrates and 400-1000 mg of sodium per litre. Other additives can be, for example, calcium, potassium and magnesium. They make sense for very long endurance loads, but aren’t absolutely necessary for shorter drives. If these electrolyte drinks are too concentrated, the body will become dehydrated, which can cause nausea and vomiting.
- Beer I should go in non-alcoholic form Drink as it is mostly isotonic and can quickly make up for lost water and minerals.
- Isotonic drinks They are liquids that have the same concentration of dissolved particles as blood plasma. she they are absorbed very quickly by the body and generally contain added carbohydrates and sodium. According to the DGE (German Nutrition Society), they are ideal for high performance athleteto quickly replenish water and energy losses. In professional cycling, the energy requirement is very high over long distances, so isotonic sports drinks make sense here. For him mass sport Isotonic drinks are not necessary. Are here Diluted fruit juices (spritzers) are sufficient.
What drinks are not suitable?
- Hypertonic drinks (as undiluted fruit juices, lemonade, colas, energy drinks, iced tea, root beer) contain a lot of sugar and lead to high calorie intake. Here the concentration of dissolved particles is higher than in blood plasma; The body compensates, diluting the fluid you take in by removing water from the blood. As a result, hypertonic beverages create more thirst than they quench.
- caffeinated drinks (as Coffee, black tea, cola drinks, energy drinks) are not recommended because they have a stimulating effect and increase alertness and responsiveness, but also delay muscle fatigue. Possible side effects may be: irritability, nervousness, muscle tremors, headaches, dizziness, diarrhea, increased urination.
Can I drink too much?
In fact, it is possible to drink too much, especially if the electrolyte composition is not correct, that is, when you drink too much of the wrong thing. The result can be what is known as hyponatremia, a type of water intoxication be: If you sweat a lot, you excrete salts with your sweat; if you drink too much fluid without absorbing the lost salts, the absorbed fluid passes into the tissue. way Water retention in the brain (edema). The intracranial pressure that develops affects the respiratory center and, in extreme cases, can lead to death.
Other symptoms may include: palpitations Headache, nausea, tiredness, confusion, swelling of the hands and feet, shortness of breath.
As soon as a feeling of discomfort arises or the water in the stomach “splashes” noticeably, the maximum has been exceeded. Fluid intake should be reduced.
How do I determine the proper amount to drink?
Sweat loss (litres) = weight before exercise (kg) – weight after exercise (kg) + beverage intake during exercise (litres)
Weigh You undress before and after the bike tour. If the result is zero, the fluid balance is balanced. Otherwise, the following applies: The result corresponds to the sweat loss or the amount of fluid that must also be consumed.
The crucial thing is daily balancemeaning that as much fluid must be taken in as is excreted.
Jutta Löbert and “Wir in Bayern” wish you a lot of fun on the bike!