You often get told, that you have to drink during exercise, but why is that? In this post I am going to answer that question.
The simple answer to the question is that your body needs water/fluid to perform. When you are exercising you are loosing fluid and so have to replenish it. By doing that you don't run the risk of getting dehydrated. This would have bad consequences.
As I am going to cover in another post, your body needs carbohydrates too, to keep your fuel storages full. By drinking energy drinks, or getting electrolyte powder, you get both fluid AND carbohydrates.
A optimal re-hydration drink contains both carbohydrates and electrolytes, I am going to tell you why.
Electrolytes are extremely important when doing cardio on hot days over extended periods of time (1h+). When you drink much water, you will after some time dilute the salts in your body which can lead to Hyponatremia. Therefore it is important to constantly fill up with salts. Mens Fitness writes: "Excessive water intake will dilute blood plasma and may result in Hyponatremia (water intoxication) where blood sugar levels drop dangerously low. Taking electrolyte drinks and salty foods [...] will help to offset the likelihood of this accruing"1
So the conclusion is that you should either get a sports drink or just pore in some lemon and salt in your water. 0.5l pr. hour (of electrolyte drink) will do.
Carbohydrates is your fuel and it is therefor important to constantly fuel up. By eating around 50g of carbohydrates each hour you will be sure not to run out of fuel or "hit the wall". As a rule of thumb you usually say 1 piece of food each hour. 1gel, 1bar, 1banana etc. Although if you workout is under 1 hour you will be fine without any food.
So next time you go out for a long ride, remember to stay hydrated!
Electrolytes are extremely important when doing cardio on hot days over extended periods of time (1h+). When you drink much water, you will after some time dilute the salts in your body which can lead to Hyponatremia. Therefore it is important to constantly fill up with salts. Mens Fitness writes: "Excessive water intake will dilute blood plasma and may result in Hyponatremia (water intoxication) where blood sugar levels drop dangerously low. Taking electrolyte drinks and salty foods [...] will help to offset the likelihood of this accruing"1
So the conclusion is that you should either get a sports drink or just pore in some lemon and salt in your water. 0.5l pr. hour (of electrolyte drink) will do.
Carbohydrates is your fuel and it is therefor important to constantly fuel up. By eating around 50g of carbohydrates each hour you will be sure not to run out of fuel or "hit the wall". As a rule of thumb you usually say 1 piece of food each hour. 1gel, 1bar, 1banana etc. Although if you workout is under 1 hour you will be fine without any food.
So next time you go out for a long ride, remember to stay hydrated!