Healthy cycling: how to replenish water for cycling

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Thank you for your support! It is a pleasant thing to ride a bike.

You enjoy nature on the road and the winding mountain roads.

But ask: do you drink water when you are thirsty? Or do you want to drink water when you feel that you can’t hold on when you ride a bike? Do you feel that your limbs are weak and your spirit can no longer bear it? Cycling consumes a lot of heat and water in the body.

Water is drained out of the body through sweat.

When cycling, it is carried out outdoors.

There is a phenomenon that when we cycle, we feel less sweat, but when we stop, sweat will increase.

In fact, this is because when we ride, almost a large part of our sweat is dried by the wind.

If we encounter the hot sun, humid, muggy and low pressure weather, Our sweat will be like rain.

If we don’t replenish water in time and the electrolyte lost in our body, we will feel thirsty.

If it is serious, we will have severe physiological reactions such as cramps and collapse.

Some people say that I can go 50km or even 100km without drinking water.

My endurance is very good.

However, not drinking water does not mean that you are a hero.

When you get cramped and collapse, you will become a “sick cat”, and you will no longer be in a lively riding state.

It also brings depression and pain to your pleasant journey, and even fails to complete the riding plan.

If there are many novel scenes in this riding plan, You will not be able to see it, which will be a regrettable thing.

How can we scientifically supplement the water we have lost and successfully complete the cycling plan? First of all, let’s take a look at how water works in our body.

As we all know, 60% of the human body is water.

Although water itself has no nutritional benefits, it has more important tasks: providing human nutrition (blood) transportation, supplement, balance, detoxification (sweating, urination and defecation) and regulating body temperature.

With sufficient water intake, the physiological operation of the human body can be smooth.

Therefore, drinking plenty of water can not only nourish and beautify the skin, moisten the skin, prevent aging, solve constipation, even treat colds, prevent stones, cystitis, urethritis, calm nerves, etc.

drinking plenty of water has many benefits…

Cycling is originally an activity that consumes a lot of water.

Especially in the hot season, if the water is not replenished in time, the water in the blood will be reduced and the salt concentration will be increased.

Not only the body temperature will rise and the exercise ability will be low, but also the blood will be affected due to the viscosity of the blood, resulting in heart fatigue and physical weakness.

People who often drink water have lower rectal temperature than those who do not drink water, and are not easy to get tired.

The rectal temperature of those who are not used to drinking water is high before exercise, and rises rapidly with the passage of exercise time.

After 4 hours, they become tired due to high temperature.

So drinking water correctly can also prevent fatigue.

The principle of supplementing water is to follow the principle of “timely” and “small amount and many times”.

Before and after cycling, you should develop the habit of drinking water (a small bottle of water is about 200cc~300cc) before going on the road or taking a rest.

Then, during the riding, about 200cc~300cc of water should be added every 15 minutes, just like drinking one-third of the capacity of the mineral water bottle.

Don’t drink too much water each time.

You can drink it several times.

In this way, the water lost and evaporated can be supplemented in time.

Since we emphasize water supplement, why should we drink water many times and in small quantities? Would it be easy to drink 1000 ml of water at a time? There is no need for such trouble.

The answer is: haste makes waste.

Why? Isn’t it the same to drink water like this? The reason is this: if we drink 1000 ml of water like we are in the desert at one time, our body will not be able to absorb it at once.

It will not only dilute the components of the blood, destroy the balance, but sometimes overflow to the tissues outside the blood vessels, causing edema, making people feel uncomfortable, increasing the burden on the heart, and even inducing heart failure.

Drinking lots of water increases your urine output, which makes your dehydration even worse.

If we feel thirsty, the dehydration signal of our body begins.

Therefore, it is said above that we should not wait until we feel thirsty to drink water.

If you drink a lot of water every time, except for the sweat discharged from the body, that is, urine, the burden on the kidneys will also increase, accompanied by frequent urination.

At this time, if you are racing with others, you have to get out of the car to solve the problem.

When you get on the bus again, Not only others have long disappeared, but also the dust left behind can not be seen! But even so, don’t hold your urine.

The consequences will be more serious.

Water with a temperature of about 9~16 degrees can be absorbed most quickly through the stomach to the large intestine.

The concentration of water (mixed with other ingredients, such as juice, milk, etc.) is also related to speed.

Basically, general drinking water and sports drinks (Ghana, potassium and electrolytes, which are set to be lower than the blood concentration, about 0.2~0.3), can be quickly absorbed through the stomach to the large intestine.

It is also impossible to supplement with clean water.

Although clean water can solve the temporary thirst, we will lose salt, electrolyte and calories (sugar) consumed with sweat during exercise.

It is the so-called “what we need to supplement is what we lack”, which can be obtained by some sports drinks This amount of water supply is certainly not enough during long-distance riding, unless you have amazing endurance, but don’t forget that even if your endurance is good, your body will certainly lose water, and you also need to replenish water..