Fluid Intake (Water)

FLUID INTAKE (WATER)

Fluid intake is perhaps the fundamental parameter affecting bicycle performance. On long-duration tours, the body's water requirement is absolutely met especially before the activity, and deficiencies are completed by drinking water frequently during the tour.

About one hour before the activity, approximately one liter of fluid is taken within this one-hour period. During the activity, an average of 700-800 ml of fluid should be taken per hour to complete the deficiencies. These amounts change with factors such as environmental conditions and individual differences.

The most reliable indicator that the fluid requirement is met is the urine being colorless. The general principle is 'drinking water before being thirsty'. Being thirsty means being dehydrated, in which case it is too late; there are now losses in performance.

Fluid requirement is not met with tea, coffee, cola, or fruit juice. Especially since tea and coffee will suppress the reabsorption of water in the kidneys, they are effective in the direction of increasing the total fluid requirement. The best source to meet the fluid requirement is natural mineral water.

Adding a few drops of lemon to the water bottles eliminates the plastic bottle smell and metallic taste. Lemon juice is antibacterial and keeps the water bottles clean.