Follow these 7 cooking rules to make riding efficient

Drinking water and eating well have a crucial impact on a cyclist's performance. However, many cyclists often affect their cycling efficiency or even suffer physical discomfort due to excessive hydration or improper diet. This article will start with the rules of drinking water and eating, and provide practical suggestions to help every cyclist stay in top shape both on and off the track.

Table of contents

1. The balance of water replacement: How to avoid dehydration and hyponatremia?

2. The importance of electrolyte supplementation during cycling

3. The dangers of drinking too much water: understanding hyponatremia

4. Scientific eating habits: avoid processed foods and unhealthy fats

5. How does the way food is cooked affect nutrient absorption?

6. Choosing between raw and cooked food: How to balance nutrition and safety?

7. The influence of dining environment on digestion and absorption

8. How Bryton Cycling Watch Can Help You Manage Nutrition and Cycling Data

1. The golden ratio of water replenishment: avoid dehydration and excessive drinking

Whether it's a short ride or a long-distance challenge, the golden ratio of hydration is crucial. A 1% water deficiency may lead to decreased muscle efficiency, while a 5% water deficiency will seriously affect heart load and overall athletic performance. On the contrary, drinking too much water may cause hyponatremia. It is recommended that cyclists drink 500-600 ml of water every hour and adjust the amount according to the temperature and sweat volume. Carry a water bottle with markings to help you keep track of how much water you drink. At the same time, monitoring weight changes before and after training can assess whether water replenishment is adequate.

2. The importance of electrolyte supplementation: maintaining body balance

The loss of electrolytes can lead to problems such as cramps, fatigue, and even dizziness. These symptoms are particularly common during high-intensity cycling, because sweating not only removes water, but also electrolytes such as sodium, potassium, and chloride. Choosing a sports drink that contains sodium and potassium is an ideal way to replenish electrolytes, especially on rides lasting more than two hours. Pairing it with salty crackers or potato chips can also quickly replenish salt, stabilize the body's electrolyte concentration, and keep the body in optimal condition.

3. Hazards and prevention strategies of hyponatremia

Hyponatremia, or "water intoxication," is an imbalance of electrolytes in the body caused by drinking too much water. Symptoms include dizziness, headache, confusion, and may even lead to coma or worse. The key to preventing hyponatremia is balanced hydration and electrolyte replacement. It is recommended that cyclists add a small amount of salt to drinking water, or replenish sports drinks every 2-3 hours during long-distance riding to ensure that the body can quickly restore electrolyte balance after sweating.

4. Choose the right fats and oils: improve nutrition and health

Using healthy oils when cooking not only enhances the flavor of your food, but also improves overall nutrient absorption. Avoid hydrogenated oils and trans fats, such as margarine and vegetable shortening, which can interfere with metabolism and increase the risk of inflammation. Olive oil and butter are ideal for cooking. Olive oil is rich in monounsaturated fatty acids and is suitable for medium to low temperature cooking; butter is suitable for high temperature use and also provides natural vitamins A and D. Incorporate these oils into your daily diet to provide your body with a steady source of energy.

5. Steaming and cooking techniques: the best way to preserve the nutrients of ingredients

Prolonged cooking may destroy the vitamins and minerals in ingredients, and steaming is one of the best ways to preserve nutrients. Only a small amount of water is needed during steaming, which not only preserves the original flavor of the ingredients but also prevents the loss of nutrients. It is recommended to retain the soup after steaming. These soups are rich in lost vitamins and minerals and can be consumed with the main meal. This method is especially suitable for vegetables and seafood, and is both healthy and delicious.

6. Balance between raw and cooked food: taking into account both nutrition and safety

Raw foods are rich in natural enzymes and nutrients, but improper handling may cause foodborne illness. Choosing fresh and strictly quarantined ingredients, such as sashimi or soft-boiled eggs, is a prerequisite for ensuring safety. For high-risk ingredients such as minced meat, it is recommended to fully cook them to avoid bacterial infection. Vegetables can be combined with some raw food, such as mixing salad with cooked food, to take into account both nutrition and safety.

7. How Bryton Cycling Watch Helps You Manage Nutrition and Cycling Data

Bryton watches are not only a good partner for efficient cycling, but also help riders optimize their hydration and nutrition plans:

• Real-time data monitoring : Track calorie consumption and heart rate changes to help you understand your body's needs.

• Advanced training planning : Set hydration and energy replenishment reminders through the Bryton watch and APP application.

Whether in long-distance cycling or daily training, the management of water and diet is key to affecting performance. Combining scientific dietary advice with the efficient data management of the Bryton bike watch, you will be able to face every challenge more calmly and make cycling healthier and more efficient!