Cycling is a demanding sport, both physically and mentally. To perform at your best, it is essential to maintain good hydration, and this is where water comes into play as a fundamental building block. However, there are times when we need more than just water to maintain our energy levels and optimise our performance. Or we simply don’t want to drink water that day and would like to find alternatives.
At BKOOL we cater for all our users’ situations, so we are going to give you different options to vary your training sessions so that water is not the only hydration companion for your long runs or your simulator sessions.
Gazpacho in the bottle: myth or reality?
One of the latest fads, especially in Spain, is the inclusion of gazpacho as a way to hydrate while competing. This traditional Spanish drink, composed mainly of tomato, cucumber, pepper, onion and garlic, has become popular as a natural and nutritious alternative to commercial sports drinks.
But is it really effective? The answer is yes. Gazpacho not only hydrates thanks to its high water content, but also provides a variety of essential vitamins and minerals. In addition, its fibre content helps maintain a feeling of satiety, which is beneficial on long runs.
And what are the benefits of gazpacho?
Gazpacho offers several benefits that make it an interesting option for cyclists. First, its high antioxidant content helps combat oxidative stress caused by intense exercise. Tomatoes, in particular, are rich in lycopene, a potent antioxidant.
In addition, gazpacho is a natural source of electrolytes such as sodium and potassium, which are crucial for maintaining water balance and preventing muscle cramps. Its combination of fresh ingredients also provides a variety of vitamins, such as vitamin C and vitamin A, which support immune function and eye health.
Other alternatives to water
Gazpacho is not the only natural alternative to water that can benefit cyclists. There are other drinks that, in addition to hydrating, provide additional nutrients that improve performance and recovery. For example, coconut water is an excellent choice due to its high electrolyte content, especially potassium. This natural drink is less sweet than commercial isotonic drinks and contains no additives or preservatives.
Another example is beetroot juice, which has been shown to improve endurance due to its natural nitrates. These compounds increase the efficiency of muscles in using oxygen, allowing for longer and more efficient performance.
Infusions and iced teas: energising and refreshing
These drinks are another interesting option for cyclists looking for more than just water for hydration. Teas and herbal teas are often made from a variety of herbs and plants, each with its own benefits.
Green tea, for example, is known for its antioxidant properties and its ability to improve metabolism. It contains natural caffeine, which provides a boost of energy without the sharp peaks and troughs of other caffeine sources.
Ginger and peppermint infusions are also popular with athletes. Ginger serves to reduce inflammation and improve digestion, while peppermint is cooling and can help ease an upset stomach.
Fruit juices: nutritious choices
These juices are an excellent alternative to water and commercial sports drinks. These juices not only hydrate, but also provide a wealth of vitamins, minerals and antioxidants that support overall health and athletic performance.
Orange juice, for example, is a rich source of vitamin C and potassium. Vitamin C is crucial for tissue repair and growth, while potassium helps maintain fluid balance and muscle function.
Carrot juice is another nutritious option, rich in vitamin A and antioxidants. This juice serves to improve vision and skin health, as well as providing a sweet and refreshing taste.
Kefir and other fermented beverages
Fermented beverages have gained popularity among cyclists for their probiotic and nutritional benefits. Kefir is a fermented milk or water-based beverage rich in probiotics that can improve digestive health and nutrient absorption.
Water kefir, in particular, is an excellent choice for cyclists looking for a light and refreshing drink. It contains a variety of beneficial bacteria and yeasts that maintain a healthy gut, which is crucial for nutrient absorption and preventing digestive problems during exercise. In addition, kefir provides protein, B vitamins and calcium, all of which are important for muscle recovery and energy maintenance.
Tips for choosing your ideal drink
Choosing the right drink for your specific needs can be a challenge, but here are some practical tips to help you make the best decision.
First, consider the duration and intensity of your workout. For short, low-intensity sessions, water may be sufficient. However, for long or high-intensity workouts, it is advisable to opt for drinks containing electrolytes and carbohydrates.
Second, try different alternatives before your competitions. Everyone is different, and what works for one cyclist may not work for another. Experiment with gazpacho, coconut water, cold teas, and fruit and vegetable juices to see what works best for your body and your needs.
Third, pay attention to the ingredients. Opt for natural drinks and avoid those with high levels of added sugars and preservatives. Natural options are not only healthier, but can also be more effective in hydration and nutrition.
Finally, listen to your body. If you feel that one drink doesn’t agree with you, switch to another. Hydration and nutrition are highly personal and finding the perfect drink may require some trial and error. One way to practice what kind of hydration works best for you is to try out the BKOOL cycling simulator.
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