“If you put in an effort during a training or competition, your body temperature rises. Your body loses this heat by sweating. The amount you lose depends on a variety of factors, including temperature, weight and clothing. Under extreme conditions, you sweat up to 2 to 3 litres per hour.

This is the reason why sufficient drinking is so important. If you don’t, your blood volume and oxygen transport will reduce, resulting in an immediate performance decrease. The rule of thumb is that 2 percent fluids loss equals 20 percent performance loss. Therefore, always drink before and during exercise, 150 to 250 millimetres per quarter to be precise, depending on the circumstances. Preferably opt for isotonic sports drinks. Drinking more than 1 litre per hour makes no sense, because your body can no longer process the fluids which is important that you drink enough before a training or competition of more than an hour.”

-- Riejanne Markus --

Good (sports) nutrition is very important for the riders of CCC-Liv. In training and competitions they choose the high-end sports nutrition of Eurosport nutrition, characterised by fresh, natural ingredients (no artificial sweeteners). Every week, a rider gives a (sports) nutrition tip that you can take advantage of before, during or after exercise.

Photo credits: Cor Vos