Cycling Hydration Advice

Afternoon

Green tea

Trade in your regular cup of coffee for a steaming mug of green tea. Not only is it packed with antioxidants, in particular catechins which help people who exercise to lose more weight, but a study conducted in Japan found that regularly drinking green tea could help boost endurance exercise performance by up to 24 percent.

Cherry juice

Not only is it full of antioxidants, but tart cherry juice, according to research from Oregon Health and Science University, can be an effective pain reliever. In a study, long-distance runners who drank the juice twice a day for seven days before a big run had significantly less muscle pain than those who had any other fruit juice.

Orange juice

Potassium-rich orange juice is perfect as the potassium lost from your muscles during exercise needs to be replaced to stop muscle cramping and cardiovascular irregularities. Also the electrolytes in orange juice replace those lost through sweating, its carbohydrate helps restore muscle glycogen, and Vitamin C helps protect cells and keep them healthy.

Evening

Hot milky drink

Time to get some shut-eye, but even after a tiring day this can be easier said than done. That’s where a warming drink such as malted milk comes in – sweet enough to boost sugar levels and give a sense of wellbeing, warm enough to help you feel comfortable and sleep.