Energy drink for cycling: choosing the best option for optimal recovery?
If you play sports, especially cycling , and you 're wondering about hydration , this article is for you! Cycling is a sport that requires long-term effort and variable intensity. And having optimal nutrition and hydration is essential for your performance. We'll see together which energy drink to choose based on your profile.
The importance of hydration when cycling
Why is hydration crucial during physical exertion?
During intense and prolonged physical effort such as cycling , we sweat more than normal. Indeed, the body uses this phenomenon to maintain a stable temperature in our organism. However, this sweat causes a loss of water and minerals , such as sodium , potassium , magnesium and calcium . This is why good hydration is important , in order to compensate for the losses in your body and for your health.
Speaking solely of performance, dehydration can reduce your physical abilities . Studies have shown that a dehydrated person (2% dehydration) will experience a 20% decrease in their physical and mental performance during a race. Additionally, it can negatively affect concentration, increase the risk of injury, and cause cramps or headaches.
What is a sports energy drink?
Definition and role of energy drinks
An energy or isotonic drink is a beverage designed to hydrate you during intense physical activity and provide you with the energy you need. It is primarily composed of water and electrolytes (sodium, potassium, magnesium, and calcium), which provide optimal hydration, as well as carbohydrates to provide your body with energy.
When you exercise, energy drinks help replenish your energy reserves and ensure you're getting enough electrolytes and vitamins. Another important factor to consider is recovery, as the minerals, vitamins, BCAAs (branched-chain amino acids), and antioxidants in energy drinks can help reduce fatigue and improve your recovery after your workout.
Are energy drinks effective for cycling?
When cycling, you need an intake of approximately 60g of carbohydrates per hour. These can be consumed in bar or gel form. However, energy drinks are more easily absorbed and contain between 30 and 40g of carbohydrates per 500mL of drink. It is therefore strongly recommended to carry some with you or in your water bottle before setting off.
When and how to consume energy drinks while cycling?
When you exercise, there are a few recommendations to keep in mind regarding hydration with energy drinks. It's recommended to drink about 500 mL of energy drink 30 minutes before your workout. During exercise, aim for between 500 and 800 mL per hour for optimal hydration. Finally, after exercise, try to drink about 1.5 L of electrolyte drink for every kilo lost.
Be careful not to wait until you feel thirsty to hydrate , because that means it's too late! Also avoid consuming too many carbohydrates, this can be counterproductive. Also, don't neglect electrolytes, potassium, magnesium, calcium and sodium which are very important for your body.
How to choose the right energy drink for cycling?
The criteria to take into account:
When choosing your energy drink , it is important to know whether your effort will be short and intense or prolonged. In the first case, it is better to choose a drink with a little carbohydrates to have quick sugars. For a long outing, it is best to take an isotonic drink to have carbohydrates and electrolytes.
Your choice can also be based on the composition of the drink. Depending on your needs, you should look at the carbohydrate, electrolyte, and vitamin concentrations. The most important thing is to have the necessary sodium, potassium, magnesium, and calcium intake to rehydrate your body. Carbohydrates and vitamins are more or less necessary depending on what you want. Also, check that you are not intolerant to carbohydrates.
What is the best energy drink for cycling?
Cyclists' needs are more those of long-term exercise. The right energy drink for you should contain electrolytes as well as carbohydrates.
Hydratis is the solution for you! Each lozenge contains 1.9g of carbohydrates and the rest is electrolytes.Hydratis lozenges allow you to easily prepare your electrolyte drinks, knowing exactly what's in your bottle or container. Hydratis also offers a wide variety of pleasant flavors. You can choose the flavors that suit you, such as lemon, peach, or wild berries.
How to measure your energy drink correctly?
Dosage for short vs long exercise
When cycling, especially on a long ride , we lose a lot of water, carbohydrates and electrolytes. This is why we must restore our body's water balance , otherwise our performance may decrease or even lead to more serious problems. To give some figures, dehydration equivalent to 2% of our body weight can reduce performance by almost 20% . In addition, digestive problems can occur without warning on the bike and to avoid this, we must consume suitable energy drinks.
To get an idea of how to dose your drinks, we will study two cases, on one hand, a moderate effort and on the other, a more intense effort.
If your activity is intermediate, aim for a carbohydrate concentration between 4 and 6% (this represents between 40 and 60 g/L). On the other hand, if there is intensity, you will need to increase and go between 6 and 8% (60 to 80 g/L). It is therefore important to know what type of effort you will be providing to choose an energy drink accordingly.
What drink for a long cycling effort?
For a long ride that exceeds 3 hours , energy needs become important, so it is recommended to consume 60 to 90 g of carbohydrates every hour, as well as sodium, magnesium, potassium and calcium. To achieve this amount, you can take a gel , solid nutrition or energy drinks . As for drinks, you should try to drink about 600 ml per hour, to avoid unbalancing your body.
A simple energy drink: Mix 750 mL of water with 60 g of carbohydrates, in any form you like, and add 1.5 g of salt and 150 mg of potassium. This mix is a great balance between hydration and energy.
Now you have the tools you need to choose the best energy drink for you. To recap, the key is to have a supply of minerals—sodium, potassium, calcium, and magnesium—as well as a source of energy. However, the quantity varies depending on your level of effort. It's up to you!
Bibliography
Murray, B. (2007). Hydration and Physical Performance. In Journal of the American College of Nutrition (Vol. 26, Issue sup5, p. 542S-548S). Informa UK Limited. https://doi.org/10.1080/07315724.2007.10719656
Geesmann, B., Mester, J., & Koehler, K. (2014). Energy Balance, Macronutrient Intake, and Hydration Status During a 1,230 km Ultra-Endurance Bike Marathon. In International Journal of Sport Nutrition and Exercise Metabolism (Vol. 24, Issue 5, p. 497-506). Human Kinetics. https://doi.org/10.1123/ijsnem.2013-0169
