Have you ever noticed white marks on your workout clothes when you get back from a workout , or had a craving for salty foods when you get off your bike? It's all about sweat, salt, and hydration.
We've seen which bars are best suited for long summer workouts, but what should you drink on these occasions? Is plain water enough? To cope with the heat, prevent cramps, and avoid heat stroke, proper hydration is essential , as explained in the article on extreme heat and hydration (image from depositphotos.com at the top).
Four liters in a day
It's often mistakenly believed that you can't get energy from liquids. Juices, bottled teas, soft drinks, and sports drinks are potential allies for meeting your sugar needs during training and optimizing hydration . These beverages, in fact, retain more fluids than water, promoting faster hydration.
If you spend more than three hours in the saddle, you need to be well-equipped, as on a sunny day you could lose more than four liters of sweat . To maintain good performance over time, it's recommended to consume around 75% of the fluids lost. Therefore, it's necessary to optimize rehydration by drinking electrolytes in addition to just water. The essential ones are sodium , potassium, and magnesium , which are among the main components of sweat.
The salt in the water bottle
Depending on the weather conditions, which influence sweating rates, and our own sweating habits, we'll need to choose the most suitable drinks. If you have a normal sweat rate and aren't planning any special workouts, adding about 4-5 grains of coarse salt to your water bottle, perhaps squeezing in a lemon , might be enough . This will improve the flavor of the drink and make you thirstier, ensuring proper hydration.
In extreme temperatures, during intense workouts, or for individuals with salt sweating, it's essential to supplement with the right electrolytes . This can be achieved through rehydration sports drinks, which contain well-balanced electrolytes and vitamins. They can be in powder form or in an effervescent tablet that can be dissolved in the water bottle.
Beverages with carbohydrates and salts
The more you plan to sweat, the more important it will be to include salt in your fluids and solids . During long workouts, those with average sweating should generally consume 1.5 grams of salt per liter of water they drink , while those with particularly salty sweat, which is recognized by the white stains it leaves on clothing and the burning sensation in the eyes, should consume up to 1,8-2 grams per liter.
A good solution for those planning long rides and limited pocket space is drinks that provide both carbohydrates and salt. I recommend starting with two water bottles filled with these specific solutions , and then perhaps using the electrolyte sachets or tablets when refilling your water bottle at the fountain during your workout. This way, you can save some space in your pocket for a few extra bars , which will ensure you get home without a crisis.
Reintroduce sodium
In summary, for workouts lasting less than 3 hours, with proper hydration and a diet rich in fruits and vegetables, drinking plain water may be sufficient. The exception is for those who produce a lot of salt. For longer rides, however, it's a good idea to also consume electrolytes.
Sodium, in particular, has a concentration that can vary greatly from person to person, but also depending on weather conditions. While leaving the precise calculations to those aiming for performance, the advice is to include some specific electrolyte drinks . Otherwise, for more relaxed workouts, alternate sweet and salty foods in your fueling.
