What to drink and how during a cycle ride?
Hydration when cycling, as in all endurance sports, is not just a formality or something to be done in a hurry: it is a reflex you need to adopt in order to go the distance. Whether you spend long hours in the saddle or are just getting started with cycling, hydration is one of the cornerstones of your performance and endurance, just like a healthy, sport-oriented diet every day.
Why is hydration essential in cycling?
Procédons à un rapide rappel des fondamentaux. Lorsque tu pédales, ton corps brûle de l’énergie, chauffe et évacue cette chaleur grâce à la transpiration. En transpirant, tu perds non seulement de l’eau mais aussi des sels minéraux indispensables au bon fonctionnement de ton organisme. Même une perte légère, de l’ordre de 2 % de ton poids en eau, peut provoquer une chute de performance notable.
Sans ton bidon à portée de main, ton corps se dérègle et la sortie cyclisme rêvée risque d’être écourtée. En gros, boire intelligemment t’évite de pédaler dans la semoule et te donne le coup de boost nécessaire pour partir en échappée !
How much should you drink when cycling?
The question that naturally arises from this explanation is: how much should you drink when cycling? There is no universal answer, as it depends on many factors: the intensity of your effort, the duration of your ride, the outside temperature, and your own physiology. On a short, leisurely ride, one water bottle may be enough. However, if you spend several hours in the saddle, you will need to drink more. On average, we recommend around 500 ml to 1 litre per hour of exercise.
To learn more about this topic, keep in mind that the best way to understand your actual needs is to listen to your body by doing a simple test, which involves weighing yourself before and after your run. If you notice a loss of one kilogram, this is equivalent to one litre of water evaporated. This will help you better understand how often you should drink to compensate.
Yes, but when?
Drinking properly means having enough water bottles, but it also means knowing when to use them! When it comes to hydration, the mantra to keep in mind is: ‘Hydration starts before you even get on your bike.’ That's why drinking a large glass of water or an isotonic drink
During exercise, it is best to drink regularly, every ten to fifteen minutes, in small sips. Please note: waiting until you feel thirsty is a common mistake when you are just starting out, as by this stage your body is already suffering. It is better to adopt a regular strategy, even if it means setting reminders on your watch to remind you to hydrate.
Finally, once you've finished your workout, remember to rehydrate, which is essential for restoring your fluid balance and helping your body recover.
And what do we use to hydrate ourselves once we're on the bike?
While water remains the basis of hydration, it is not always sufficient, especially when the duration or intensity of exercise increases. This is where isotonic drinks come in. They are designed to compensate for both water and mineral salt loss, while providing a little energy thanks to carbohydrates. They also promote better absorption than water alone, especially in hot weather.
That's why at Baouw, our energy drinks are designed to give you exactly what your body needs: hydration, energy from carbohydrates and minerals, without any unnecessary ingredients. Your energy reserves will thank you! Essential allies for long rides or demanding climbs, before that liberating ‘tipping point’!
Finally, it should be noted that certain drinks should be avoided. If they are too sweet, they cause blood sugar spikes followed by sharp drops in energy levels. Carbonated drinks can be a little difficult to tolerate during exercise (but you can alternate between still water and sodium bicarbonate water such as Saint-Yorre if you can tolerate it!). As for alcohol immediately after your cycling session, needless to say, it is not the best thing for your recovery...
Common mistakes cyclists make about hydration
Waiting until you're thirsty to drink, gulping down a large amount of water in one go, neglecting to hydrate while running in winter because it's cold... These habits may seem harmless, but they can make the difference between a smooth run and a painful one! We also emphasise recovery, which is too often underestimated: after a long effort, your body needs to continue receiving water and minerals, otherwise you risk unnecessary fatigue.
Hydration, cycling and practical advice: careful planning
Drink in advance and regularly
Staying well hydrated is also a matter of preparation. In other words, don't rush into things! Before you get on your bike, estimate how long your ride will take and adapt your equipment accordingly. Also remember to estimate your approximate fluid intake in advance based on the weather: exercising in hot or very hot weather is a whole different ball game! And don't forget that while sweating is obvious when cycling in summer, your body continues to lose water in winter, even if you don't feel thirsty in the same way.
Nutrition and hydration: the perfect balance when cycling
Your hydration and nutrition should be considered as an inseparable duo. Drinking compensates for lost water and minerals, while eating provides the energy needed to go the distance. The ideal is to combine the two in a complementary way. Baouw offers natural and mostly organic products designed to support cyclists from start to finish. When it comes to sports snacks, our energy purées provide you with gradual energy that is easy to digest and gentle on your stomach. And if you're more of an energy gel fan, you'll have the winning combination when you pair it with our electrolyte tablets.
Hydration is as essential in cycling as the bicycle itself!
Hydration in cycling is therefore essential for shifting into high gear and performing at your best. Drinking regularly, choosing the right drink and thinking about recovery are the basics for ensuring that your training sessions and races go smoothly without any hydration issues! With legs that respond longer and a mind that stays clear, you're ready to hit the road or trail of your choice with confidence and determination. Thank you, water bottle!
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