eBike fitness. Tutorial 7: hydration

eBike fitness. Tutorial 7: hydration
eBike fitness. Tutorial 7: hydration

Lsummer is certainly the season in which we go out most with our two wheels, but the extreme temperatures to which we are often subjected require some precautions, among which the main one is to drink regularly.

Why do you have to drink

During the production of the energy necessary to pedal, our body also generates a considerable amount of heat, which tends to raise the body temperature. To limit this situation and thus keep the degree of heat within the range of 36 ° / 37 °, our sweat cells put in place a cooling mechanism that is sweating. Through sweat the body lowers its temperature, but this procedure brings with it the expulsion of water which must be reintegrated to maintain an optimal degree of hydration.

What happens if we get dehydrated?

Ldehydration is a dangerous process, through which the amount of water present in our body falls below the equilibrium range. In this we put in place some emergency procedures that allow us to protect our life. The decrease of fluids inside the body makes the blood thicker and therefore more difficult to push into the arteries, thus making the heart fatigue more and the feeling of tiredness also increases. With the reduction of liquids available, a mechanism is also created whereby there is less water available to the sweat glands and therefore it is more difficult to thermally regulate ourselves, thus aggravating the situation. Finally, our brain also ‘floats’ in water and its decrease creates a feeling of discomfort also for its functions, which could lead to fainting episodes up to fainting, which is the maximum alarm, which we could translate as a life saver.

How to avoid dehydration

LThe simplest answer to give is by drinking, but also in this case it is good to deepen the theme and try to explain what to drink. The starting point is undoubtedly water, which is the main element, but even in this case it is necessary to make some distinctions. It is not advisable to drink waters that stimulate diuresis in the hours preceding a physical effort and during the same, this is because in those moments we need all the fluids to keep the fundamental functions for survival in balance; going to stimulate diuresis would take away the strength of these processes; so wherever possible tap water is preferable. Energy drinks are also to be limited during efforts, as well as alcoholic ones that both before and during, could limit our functions. On the other hand, the hypotonic ones are good, where the presence of salts and trace elements guarantee the correct functioning of the organism and the concentration of sugars which is around 6-8% it is useful to avoid the possibility that cannibalism of the muscles is put in place.

How much to drink

Lthe traditional two-liter rule has been somewhat outdated, but it still remains a starting point. For those who play sports, a rule of thumb can also be used which provides for the hiring of 1ml of water for each calorie burned, therefore a bike ride that burns 2000 calories requires about 2 liters of water.

Another mechanism is that of weigh yourself before going out and immediately after, the weight difference found will be caused by the loss of fluids that will need to be replenished, possibly not all at once!

As we have seen it is important not to neglect hydration, so calculate that you have the amount of water necessary to finish the tour and evaluate the presence of fountains along the way so as not to find yourself discovered in the most challenging stretch of it.

Source

eBike fitness Tutorial hydration

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