Knowing how to hydrate

Good hydration prevents bonking and promotes performance. It should never be neglected, both in daily dietary management and during exercise.

In the past, according to conventional wisdom, drinking was considered detrimental to performance. But today, the importance of hydration, with a predominance of pure water, is recognized for maintaining a good level of performance, and also for its health benefits.

60 to 70% water in the body

The body is composed of 60 to 70% water. For a person weighing 70 kg, this represents approximately 45 kg of fluid. One can easily imagine the disorders caused by a significant loss of water, which permeates all our tissues and transports nutrients to the cells. All biological reactions in the body occur in an aqueous environment. Water allows the elimination of waste products through sweat and urine. It is not uniformly distributed throughout the body: from 1% in tooth ivory to 90% in blood plasma. The heart and brain are also very rich in water. We cannot store water, which is constantly evacuated through natural excretions (even through breathing).

To remember

We evacuate water through perspiration, urine, and breathing.

A sedentary person consumes 2.5 to 3 liters per day, including drinks and food. Athletes see their needs increase, at a rate of 3 to 3.5 liters depending on the effort and climatic conditions. The body’s work capacity decreases with water loss. A loss of 2% of body weight (1.5 kg for 70 kg) leads to a 20% decrease in performance. As the body constantly fights against an increase in body temperature, the influence of fluid loss is greater if the outside temperature is high. Insufficient fluid intake during exercise can cause, in addition to fatigue, constipation, muscle and tendon injuries, and kidney stones due to poor waste elimination.

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In the acute stage, dehydration or hyperthermia can lead to muscle fiber destruction, kidney failure, or cardiovascular collapse. Thermoregulation is more effective when the athlete is trained. A fit cyclist, in good physical condition, sweats more easily than a sedentary person. They also need to rehydrate more often to compensate.

To lose weight

To lose weight, there’s no need to overdress during exercise. You sweat more, you lose more water, so you lose weight, but not fat.

Drink all day long

Fluid intake must compensate for losses. During exercise, the sensation of thirst only partially reflects actual needs. You must anticipate thirst by consuming small amounts of liquids every 10 to 15 minutes to limit gastric problems and stomach overload. Outside of exercise, you should drink regularly between meals, at least every two hours. While eating, one or two glasses are enough not to hinder digestion. Since food contains water, two liters of liquid during the day can be considered a reasonable amount to stay properly hydrated.

Water and sugar

During exercise, losses are not only fluid. We also lose sugars and minerals. On the bike, sugar intake increases the duration and intensity of effort, preserving glycogen stores in the muscles. Sugar optimizes water assimilation by the stomach. The degree of acidity is also a factor to consider. Prioritize drinks with a neutral pH. You can also prepare a drink yourself with water and syrup, fresh fruit juice, or even added salt and sugar.

To remember

During exercise, sugary drinks facilitate the ingestion of the water you need, or more precisely, the sugar in the liquid prevents it from stagnating too long in the stomach. Anticipate the sensation of thirst. Drink in small sips every 10 to 15 minutes during exercise.

For very long efforts, some energy drinks are even available salted, to avoid the monotony of the sweet taste. In this case, prefer drinks providing maltodextrins (slow-release sugars) rather than those providing fast-acting sugars, which are more specifically intended for intense efforts. Sodas, taken at the end of a ride or in hot weather, provide a boost because they combine sugar and caffeine. However, the gastric tolerance of carbonated drinks can be problematic. Tea or coffee, while slightly stimulating, are also diuretics and promote fluid elimination. This can counteract the desired effect. Drinking coffee to hydrate is therefore an absurdity. It seems that these drinks have other effects. They would increase motor activity and, by burning more lipids, would spare glycogen stores in endurance events.

Finally, alcohol should be avoided. The toxic effect is immediate for the liver and kidneys, destroying B vitamins, especially B1, which is useful for carbohydrate metabolism. Moreover, alcohol accentuates dehydration. If you dream of a good beer right after exercise, there’s no need to look for any justification other than pure pleasure. But it’s not forbidden either!

Without excess

Drinking too much can lead to frequent urination, vitamin loss, or even temporary water retention, which is uncomfortable during exercise.

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