Warm Sports Drinks and Water

Question:

Most all sports drinks, and water for that matter, taste horrible when hot (which almost always happens on long rides in the summer).  What’s the best way to keep them cold…can I simply fill my water bottle ½ full with ice and then pour in the drink?

Kelli’s Answer:

I agree, this is a problem.  As per usual with my answers, it’s not an exact science and you’ve got options.  First, except for on a leisurely or short ride, it’s not a good idea to simply pour your sports drink over ice – as it melts, it will dilute your drink, thereby diluting your carb and electrolyte intake.  So, we need something that doesn’t dilute or is calculated into your drink.

1)      Not the best, but an acceptable option: If using a powdered drink mix, you can make your drink full strength in a smaller volume of fluid, and then pour it over the ice.  For example, if you usually use 2 scoops of mix in 24 ounces water, you can mix 2 scoops in 20 oz. water, and then make up the rest of the “water” with ice.  This is not the absolute best option since you may start your ride with a more concentrated drink and end it with a lesser one, but it will get the job done without dilution.

2)      Better option, but still not the best: You can pour your drink (already mixed), over non-melting “ice-ball” things.  You know, those blue things you freeze that don’t melt into your drink.  Only issue with this is that you will take up valuable volume and weight with something that won’t benefit you in terms of nutrition.  For most cyclist, volume and weight are crucial (I rarely work with someone who takes too much fluid on a ride, it’s almost always too little).  If this is still an option you like, you could also opt for a more natural freeze, and use frozen fruit (strawberries, grapes, etc) instead of the blue things.

3)      Best option, in my opinion: Make ice cubes out of your drink and use to keep it cool.  Or, fill your bottle 1/3 full of your drink the night before, freeze it, and then pour more non-frozen drink over it.  The only drawback to this option is the slight chance that your ice won’t melt during your ride and you won’t be able to drink it well.  Usually, in hot temps, this is not an issue.  Of course, every option requires a little trial and error.

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

David’s Nutrition Question:

I read that I should drink 2 litres of water during a normal day and that I should drink 500 ml to 750 ml per hour if I am exercising. Is the 500 ml to 750 ml consumed during exercise extra to the 2 litre daily minimum? In other words if I am cycling for 4 hours and drink 500 ml per hour is that my 2 litre daily allowance met or do I need to still drink another 2 litres?

Kelli’s Answer:

Hi David,

Thanks so much for the question.  Short & sweet, the answer is “yes,” you need this Training fluid in addition to your daily 2 liter minimum.  The 2 liters per day stems from needing approximately 1 ml fluid per calorie consumed for optimal metabolism of foods.  So, a 2000 calorie diet = 2 liters.  If you need more calories than this (again, daily calories and not extra for training), you need more water.  Many athletes need 3000 calories per day, and therefore 3 liters water.  This is every bit as important to a cyclist as the Training fluid, as any chronic dehydration going into a ride will negatively affect performance, and there’s really no way to make it up during the ride since you’ll be actively losing more.  Then, for training, I recommend 500-1000 ml per hour – this largely depends on how much you sweat due to your climate, size, and genetics.  It’s fine to go with this estimate, or you can weigh yourself immediately before and after training to see how much you lose.  Every bit of loss is fluid.  I typically see the 500 ml loss in someone 150 lbs or less, in cool weather (humidity + temperature (F) =<140) at moderate intensity.  Anything more than this and you need more fluid.  Try to replenish your losses, as much as possible and at least 500 ml per hour, during any ride that is more than 60 minutes and make up for the difference immediately after.  For shorter rides, go into them hydrated and consume everything you lost immediately after (there’s not enough benefit during the ride to carry the weight of the fluid for these short rides).  For training fluid, it’s a good idea to consume fluids that also contain electrolytes – you’ll find all the reasons why in the free document “Hydration Report: Why not just water” @ http://www.apexnutritionllc.com/freetools.html.

Ride hydrated & strong!

Kelli, RD

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.