Hydration is a key factor for the performance and health of cyclists facing long-distance events, since water is the main component of the body and is involved in many vital functions, such as the transport of nutrients and oxygen, regulation of body temperature, elimination of waste, maintenance of acid-base balance, etc. The loss of water and electrolytes through sweat, breath and urine can lead to decreased performance, increased fatigue, altered heart rate, increased susceptibility to injury, cramps, dizziness, nausea, etc. To avoid dehydration and its consequences, it is important that the cyclist hydrates adequately before, during and after the long-distance race, following these guidelines:
- Before: The goal is to start the race with a good level of hydration, without becoming overhydrated. To do so, it is recommended to drink between 400 and 600 ml of water or isotonic drink about two hours before the start, and between 150 and 300 ml about 15 minutes before. Alcohol, coffee, tea and other diuretic beverages that promote fluid loss should also be avoided.
- During: The objective is to replenish water and electrolyte losses that occur during exertion, without drinking more than you sweat. For this purpose, it is recommended to drink between 150 and 250 ml every 15 to 20 minutes, depending on the intensity, duration, temperature and environmental humidity. The drink should be cool, but not cold, and should contain between 4 and 8 g of carbohydrates and between 400 and 1100 mg of sodium per liter, to provide energy, facilitate absorption and replenish lost electrolytes. Water can also be alternated with isotonic drinks, diluted juices or specific sports drinks.
- After: The objective is to restore the water and electrolyte balance that has been altered during the test, and to promote muscle regeneration and the elimination of toxins. For this purpose, it is recommended to drink between 125 and 150% of the weight lost during the effort, in the first two hours after arrival. The drink should contain between 6 and 10 g of carbohydrates and between 400 and 1100 mg of sodium per liter, to replenish lost muscle glycogen and electrolytes. It is also possible to add 10 to 20 g of protein per liter to stimulate muscle protein synthesis and repair of damaged fibers. In addition, the consumption of alcohol, coffee, tea and other diuretic beverages that promote fluid loss should be avoided.
