Finger Lakes Cycling Club -- Ithaca, NY

Newsletter -- May 2004

Cycling in the Finger Lakes Region - Water, Water Everywhere But Do You Drink Enough?

by Kerry E. Kaylegian

Water B the most important non-nutritive nutrient. By itself, water does not contain nutritional elements that provide energy or repair tissues, yet it plays an essential role in maintaining body function. The body can last for weeks without food but only days without water.

Water helps with food digestion, transports nutrients (like glucose and oxygen) to cells and tissues, and carries away the metabolic waste products. Water maintains blood volume, helps regulate body temperature, and plays a role in biochemical reactions to produce energy and in the transmission of nerve impulses. Water lubricates joints and cushions organs.

Dehydration results in fatigue, cramps, and decreased performance. Dehydration causes mental impairment, which can make getting to the end of that long ride or hard race a difficult task. As little as 1-2 % loss of body water impairs the body's ability to function and regulate temperature. For those that followed the Tour de France last July, you saw the impact of dehydration when Lance Armstrong miscalculated his fluid intake and lost almost 8% of his body fluids in the time trial, and suffered severely the next day.

It's important to realize that your body becomes dehydrated before the thirst sensation kicks in. To monitor your hydration level, pay attention to how frequently you urinate and its color. In general, the darker the urine the more concentrated the waste products. Note that some supplements, particularly B vitamins, will influence urine color.

Daily water expenditure is about 2 quarts without exercise! Typically trained cyclists sweat at a rate of 1 qt/hr. Sweat loss depends on factors such as weight, fitness, cycling intensity and climate conditions. Sweat contains water and electrolyte minerals (sodium, potassium, magnesium). Recreational cyclists tend to get sufficient electrolytes through their normal diet and generally don't need to worry about replacement. Racers, highly trained cyclists, and recreational cyclists riding over 4 hrs should replenish electrolytes regularly during the ride. For extreme distance riders electrolyte replacement is essential, and drinking only plain water can lead to the rare and dangerous condition of hyponatremia, or low blood sodium.

TARGET RECOMMENDATIONS for fluid intake while cycling range from 8-10 oz every 20 min to 1 qt for every 1000 kcal expended. Good hydration practices include drinking before and after riding.

In the quest for your daily 2 quarts of fluids plus that lost from exercise there are the obvious choices -- water and sports drinks. Other good sources include decaffeinated beverages, juices, lemonade, low fat milk, and fruits with high water content such as melons and citrus fruits. Sports drinks and juice-type drinks contain sugar and have the added benefit of providing a source of energy while riding. Alcoholic beverages dehydrate the body, so make sure to drink plenty of water with your after ride refreshments!