A full water bottle is as much a part of cycling as air in the tyres. Everyone knows that drinking is important. But even after long stages, some bike tanks are still well filled - obviously there was no time to drink. But some people also think it's cool to get by all day with just one bottle. "Drinking is weakness" is the appropriate nonsense phrase...
Not drinking is rather stupid: even if the body is only lacking around two per cent of its weight in fluid - at 70 kilos that is 1.4 litres - performance can be significantly reduced. This amount is lost with sweat in one to two hours of moderate to heavy exertion. As a result, the blood thickens first, the muscles are no longer supplied as well and the heart has to work harder. Last but not least, a fluid deficit - medically known as dehydration - impairs the mind: concentration and perception suffer and falls are the result.
BEFORE LOADING
To prevent this from happening in the first place, experts such as nutritionist Günter Wagner from the Institute for Sports Nutrition in Bad Nauheim advise people to start drinking the right amount of fluids in everyday life and at breakfast. Even without sport, the daily fluid requirement is around 2.5 litres. This may include water produced during metabolism (around 0.3 litres) or contained in solid foods (around 0.7 litres). "At rest, you should drink around 1.5 litres a day, spread as evenly as possible throughout the day," says Wagner. A good indicator of the "water level" is the colour of the urine: Only if it has a light colour similar to lemon juice is there no fluid deficit. In order to start the race with well-filled reservoirs, the nutrition expert recommends drinking around 0.3 to 0.6 litres of mineral water, sports drink containing minerals and carbohydrates or fruit juice spritzer in the last quarter of an hour before the start.
DURING THE RACE
Even during exercise, you shouldn't reach for a bottle when your tongue is already sticking to the roof of your mouth. Deficits can hardly be compensated for during cycling: If the sweat is pouring, the digestive system can no longer keep up with the replenishment. First the drink lingers in the stomach - a litre of fluid usually takes about an hour to reach the intestines. And even there it takes some time for water and the substances dissolved in it to pass through the intestinal wall.
So how do you do it right? "Above all with discipline and exercise," says sports and nutrition physician Dr Kurt A. Moosburger from Hall in Tyrol, Austria. Among others, he looked after extreme cyclist Herbert Meneweger during the Race Across America. "You have to internalise the idea of drinking a few sips regularly and at short intervals during training; you should empty at least a three-quarter litre bottle every hour," explains Moosburger. If necessary, you should set a stopwatch for your drink training.
The body absorbs isotonic drinks most quickly. If the main aim is to replace fluids, the drink may also be slightly hypotonic (see glossary). However, it should also replace consumed carbohydrates: 60 to 80 grams per litre are ideal, as they are the most effective compromise between fluid and energy intake and pass through the stomach and intestines faster than pure water. "Longer-chain carbohydrates such as maltodextrin are preferable," says Moosburger. "Many of the endurance athletes I coach cope best with a solution consisting only of maltodextrin, water and a pinch of table salt, especially over long distances. There are few substances that can irritate the stomach, such as acidifiers, flavourings or vitamins and minerals, which are better taken in with food rather than during the race when drinking."
According to Moosburger, only table salt is indispensable because one of its components, sodium, can be vital during prolonged stress. In the water balance, sodium has the function of retaining water in the cells and in the blood. If you only drink a lot of pure water over a long period of time and during great exertion, for example during a cycling marathon, a large proportion would be lost again via the kidneys. They also flush out salts, which can lead to muscle cramps, which - contrary to what is often assumed - are usually caused by a lack of water and sodium in the muscle cells. If the sodium level falls below a critical level, a life-threatening deficiency can develop.
AFTER THE LOAD
If you want to replace other minerals that are flushed out with sweat - in order to reduce existing deficiencies or prevent impending deficiencies - you should orientate yourself on the composition of the sweat. For short and moderate workouts of up to one hour, there is no need for a sophisticated sports drink in the bottle. Water - assuming your energy stores are normally full - or apple spritzer, mixed according to sweat loss and energy requirements, will suffice. According to Moosburger, fruit spritzer is not ideal for races or intensive training, as there is no salt and fruit acids can impair absorption in the stomach and intestines.
Even with the greatest drinking discipline, most athletes have a certain water deficit at the finish line that needs to be eliminated. If you want to know exactly how big the deficit is, you should weigh yourself before and after training or a race. Nutrition expert Wagner has developed a formula to determine the amount of water you need to drink from the difference in weight (see diagram). If you use it frequently, for example on your home course, you will gradually get a feel for how much fluid you should drink on the tour.
To regenerate the carbohydrate stores of the stressed muscles, fruit juices are again a good option, now mixed thicker or pure. Non-alcoholic beer, which can have isotonic values depending on the type, is not bad for quenching your thirst. Protein drinks can also help competitive athletes to rebuild damaged muscle proteins. "However, it is also possible to cover your protein requirements through your normal diet," explains Dr Moosburger, "as long as it is balanced: for example, mineral waters rich in calcium and magnesium, dairy products, fruit, vegetables and red meat are recommended."
So when it comes to drinking, the same applies: only those who always make sure they are well hydrated can win. You don't necessarily need an expensive speciality drink in the bottle - a simple mixture of carbohydrates and a pinch of salt will do.
DRINKING TIPS
- Always drink before you get thirsty - rule of thumb: a quarter of a litre per quarter of an hour
- Fill up your bottle on the way, even if there is no supermarket nearby: for example, from the tap at the cemetery
- The drinking bottle must be clean. Clean it thoroughly from time to time with a washing-up brush or bottle brush, otherwise it will go mouldy. Also suitable for care: Cleaning tabs for dentures
- Fluid loss also depends on the ambient temperature, humidity and level of training: the hotter and more humid the air and the more trained the athlete, the greater the sweat loss Alcohol and coffee... A beer is also allowed for cyclists - if they follow the rules: Alcoholic drinks should only be consumed once the fluid reservoirs have been replenished - i.e. not immediately after training or competition. Even then, men should not drink more than half a litre of beer and a quarter of a litre of wine a day, women half that. Cyclists do not have to avoid coffee either. Just like alcoholic drinks, it can be included in the fluid balance, i.e. it counts as a drink - even if only about half and only if you are used to caffeine. As a general rule: no more than three to four cups a day and always add a glass of water!
