Do you drink energy drinks when you ride?
Do you drink sports drinks when riding a bike? It’s OK to install water at home.
Is it really necessary to buy a sports drink? According to my survey in some bicycle clubs, about half of the riders drink sports drinks while riding, and half only drink water.
It can be seen that half of the riders still do not understand the help of sports drinks or feel it is unnecessary.
Today, let’s see how sports drinks can help us! Your sweat is not just water.
Have you ever thought that when you climb a very steep mountain road and constantly increase your cruising speed on the flat ground, your body starts to sweat in order to lower your body temperature, but what is in the sweat flowing down your cheeks? Besides 99% moisture, sweat also contains electrolytes.
When the exercise intensity is high and the environment temperature is high, the body will sweat a lot, and the recovery speed of electrolyte in the body will not catch up with the loss speed, resulting in a decrease in the concentration of electrolyte in the body.
The most important functions of these electrolytes in the body are “water control,” “maintaining osmotic pressure,” “nerve conduction,” and “muscle contraction.” each function directly affects the performance of sports, and every motorist has to pay attention to it.
What happens when you drink only water? Generally speaking, the osmotic pressure of human body is about 270 ~ 330mosm / kg.
Any liquid whose osmotic pressure is lower than 270 will be classified as low osmotic pressure, and water belongs to low osmotic pressure.
Drinking only water while riding will not only make the osmotic pressure in the body unbalanced, but also accelerate the decrease of electrolyte concentration due to sweating, leading to cramps.
If the situation is more serious, you may feel nausea and even cause spontaneous dehydration.
To put it simply: body temperature rises → sweating more → lack of Salt + only drinking water → sodium ion concentration drops → sweating more → cramping.
Therefore, no matter how far you ride on the day, it is safest to prepare a sports drink on the car.
What sports drink suits me? At present, sports drinks on the market are mainly divided into three types: high osmotic pressure, equal osmotic pressure and low osmotic pressure.
Low osmotic pressure: the osmotic pressure is lower than 270mosm / kg, and the absorption speed is too fast.
Isoosmotic pressure: the osmotic pressure is between 270 and 330mosm / kg, the electrolyte concentration is similar to the proportion of human body, and the absorption rate is moderate.
High osmotic pressure: the osmotic pressure is higher than 330mosm / kg, mainly providing the body with sugar reserves, and the absorption rate is too slow.
Because cycling has a certain intensity of exercise and sweat a lot, many riders who have ridden in summer have experienced the experience of dry mouth, dry tongue and wet clothes that can squeeze out water.
At this time, it is difficult to drink general sports drinks.
While osmotic sports drinks will not be sweet and greasy when drinking, they are easy to absorb and replenish, so they are very suitable for cycling.
Correct rehydration method understand what sports drinks are suitable for cycling and how to rehydrate when cycling? Generally speaking, the water replenishment mode can be divided into three stages: front, middle and rear.
Before cycling: you can replenish 250 ~ 500cc sports drinks 30 minutes before departure to prepare for sweating during sports.
Cycling: Supplement sports drinks every 15 minutes, 200cc each time, to maintain the balance of water in and out.
After cycling: drink as many osmotic sports drinks as possible to make up for the lost water and electrolyte.
Generally speaking, it is recommended that riders drink while riding instead of waiting until they are thirsty.
Because when the body feels thirsty, the “water loss ratio” has reached 2%! If you feel thirsty during cycling, you can quickly supplement the flowing water and electrolyte with sports drinks with equal osmotic pressure, and the recovery effect will be better than drinking water alone.
Keep in mind that maintaining a good rehydration habit is the secret to maintaining athletic performance! Some cyclists drink coffee, juice, or even beer while riding.
These drinks are not recommended for cycling.
Caffeine will cause diuresis and increase the frequency of going to the toilet; The sugar in the juice will make the blood sugar unstable, and its heat is surprisingly high! Needless to say, beer driving is not good.
You can drink these drinks after riding the bike! Finally, let’s summarize: if you only drink water when riding, the electrolyte concentration in your body will be too low, which will easily cause physical discomfort.
Sports drinks with equal osmotic pressure are most suitable for quickly replenishing water when cycling.
Before, during and after cycling, you need to supplement sports drinks.
Keeping good habits can make you perform better.
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