Energy drinks can provide an effective source of energy and hydration while cycling. They provide you with additional carbs and electrolytes to maintain your energy while replacing lost fluids. According to the American College of Sports Medicine, you can increase your endurance levels by about 20 percent by drinking sports nutrition energy drinks while exercising and cycling.
Why You Need Energy Drinks
While cycling, your body can lose as much as 2 percent of its basic fluids. Fluid loss leads to fatigue and reduces your performance levels. You can become dizzy when your body relies on blood sugar to provide your energy. The steady loss of glucose reduces your blood sugar levels, which can be dangerous for a cyclist. Meanwhile, you will be using up your carbohydrate stores, or glycogen. As your glycogen stores become depleted, your body turns to your muscles for additional carbs for energy.
Best Combinations
The best choice of energy drink that you should fill your hydration bottle with includes those with multiple sources of sugar. According to the American College of Sports Medicine, drinks that contain a blend of carbohydrates from ingredients such as sucrose, fructose and galactose require the intestinal tract to work harder to process the nutrients. Various sugar sources metabolize at different rates, providing your muscles with a more consistent rate of energy that lasts longer than single sources of glucose.
Additional Ingredients
In addition to a variety of glucose sources, you should look for an energy drink that also includes electrolytes. Electrolytes are the salts that you lose through sweat when working hard. The extra sodium keeps you from becoming dehydrated and maintains healthy levels of fluid in your intestines. Without proper hydration, your muscles might start cramping and you will become fatigued quickly. According to University of Colorado Extension, you should try to keep your drinks chilled because cooled fluids absorb in your body faster and help to cool your body.
Balanced Amounts
The best energy drinks have a blend of sugars that equal between 13 and 19 g of carbohydrates per 8 oz., according to the American College of Sports Medicine. Depending on how heavily you perspire, you should drink between 1-1/2 and 4 cups of energy drink per hour to keep your carbs balanced and to prevent dehydration. Look for flavors you enjoy so it won't be a burden to drink. Fitness waters typically do not provide sufficient levels of nutrients to boost endurance. Consider trying carbohydrate gels that are easy to carry and also are available with added electrolytes.
Brands
It's important to read labels on energy drinks to find the best options. According to the University of Illinois Extension, an effective choice includes Gatorade Thirst Quencher because it contains an electrolyte glucose combination with an average 6 percent carb concentration. Exceed is another product that provides you with closer to a 7 percent carbohydrate concentration. You want to keep the solid concentration below 8 percent for optimum absorption.
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