What To Drink, And When

Drinking is vital, but we don’t mean a few bottles down the pub, we mean what drinks are best for cyclists, and at what time of day.

We have a few suggestions below to keep you sufficiently hydrated throughout the day.

7 am: A delicious Green tea

If caffeine helps kick-start your day, swap a normal mug of Tetley for a nice hot drink of green tea. It’s packed with antioxidants, including catechins to help people who exercise to lose more weight. A study in Japan found regularly drinking green tea helped boost performance during endurance exercise by up to whopping 24 percent.

9 am: Orange juice

Cycling to work? Make sure you build you fluid levels back up by drinking something to help recovery. Potassium-rich orange juice is the ideal option, as potassium lost from your muscles needs to be replaced. This stops muscle cramping and cardiovascular irregularities. The electrolytes in orange juice also help to replace what’s lost from sweating and it’s Vitamin C helps to protect cells and keep them healthy.

11 am: Lots of water

Two-thirds of your body weight is water and consuming it helps maintain healthy cells. Water keeps skin clear, blood flowing and your muscles lean – even a small drop in your body’s water can lead to dizziness, headaches and fatigue. Water has no calories, keeping you hydrated and avoiding the chance of adding any extra pounds (which we all know can be crucial com race day). This is especially important if you spend the majority of your day sat at a desk.

1 pm: Cherry juice

Full of antioxidants, tart cherry juice can be an effective pain reliever according to studies. Long-distance runners who drank cherry juice twice a day for one week before an event had significantly less muscle pain than those drinking any other fruit juice. So whether lunch is a chance for a bike ride, a chat with friends, or spending even more time working, drinking cherry juice can be a crucial tool for recovery before an event.

3 pm: Coffee

An energy boost, eight percent of your daily niacin, and one percent of your daily potassium, this it the time for a caffeine hit to avoid an afternoon lull. With 95 mg of caffeine per cup, coffee certainly banishes drowsiness. The niacin is crucial for the production of red blood cells, whilst the potassium can help regulate blood pressure and heart function.

6 pm: Sports drinks

Time to commute home, or perhaps a training ride? Isotonic energy drinks are perfect for out on the road. Replacing fluid lost through sweat, it provides energy to be burned up through muscle use, meaning you can cycle further and faster. The drinks sodium content also helps take water directly into the blood preventing dehydration. Once home, top up your fluids with a carb-protein recovery drink to restore energy, and you’ll be ready to take on the next challenge (usually the washing up).

8 pm: A nice glass of red

Another antioxidant heavyweight, an average glass of red wine has between 0.3 and 1.7mg of resveratrol which researchers found can kill cancer cells and protect the cells in your heart. The catechins play an important role in lessening the chance of developing heart disease. However, drinking too much can have the notable side-effects of dehydration, headaches, or as it’s better known, a really bad hangover.

10 pm: Hot milky drink

Undoubtedly the day’s events will have by now taken their toll, but even after a tiring day sleeping can be easier said than done. That’s where a warming drink comes into play. Hot chocolate or malted milk is a handy addition to the days drink schedule – it’s sweet enough to give your sugar levels a boost, and give a sense of well-being, whilst being warm enough to help you feel comfortable and sleepy. The amino acid tryptophan in milk can also increase your body’s serotonin levels, aiding relaxation.