“We are heading towards warmer weather. As a cyclist, you know that sufficient drinking is even more important in high temperature. A well-mixed isotonic sports drink contains the necessary carbohydrates. Your body can process about 60 grams per hour. If you drink two 500-milliliter water bottles with high-quality isotonic sports drinks, you would consume 70 grams of carbohydrates, which is more than your body can absorb. About one in five suffer from stomach and intestinal complaints because the intestines that convert the carbohydrates into energy are overloaded. Especially with heat, these complaints can increase.

How do you handle this in a smart way? Obviously, you should keep drinking in warm weather, but you will have to disconnect your hydration and energy intake. By doing so, you maintain your fluid intake, without overloading your bowels. How do I do that? I mix Eurosport nutrition's Isotonic Sports Drink a little lighter. Instead of mixing a scoop of 35 grams with 500 milliliters of water, I only add half. I take two water bottles with me. Another way is to mix the Isotonic Sports Drink in the normal ratio with only water in your second bottle. That way you can switch in between.”

-- Aurela Nerlo --

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: Getty Images/ Tim De Waele