---
title: "Sip or Gulp? The Best Drinking Strategy for Peak Performance"
date: 2024-09-07
categories: ["Hydration & heat","Fuelling"]
url: https://www.semiprocycling.com/digest/sip-or-gulp-the-best-drinking-strategy-for-peak-performance
author: Damian Ruse (SEMIPRO Cycling)
---
# Sip or Gulp? The Best Drinking Strategy for Peak Performance

![](https://www.semiprocycling.com/digest/images/397021a551f6a9a099be4dcc.webp)

Study Overview:

- Tested two drinking patterns in well-trained runners during a 100-minute steady-state effort at 70% VO2peak:
- Pattern 1: 200 ml every 20 minutes
- Pattern 2: 50 ml every 5 minutes

Key Findings:

- Higher Carb Oxidation: Drinking 200 ml every 20 minutes resulted in 23% higher average exogenous carbohydrate oxidation compared to sipping 50 ml every 5 minutes.
- Peak Performance: **Peak carb oxidation was also higher in the 200 ml group.**
- No Difference in Comfort: Both patterns had similar gastrointestinal comfort levels.

Takeaway for Cyclists:

- **To maximise energy absorption and performance, aim for larger, less frequent intakes (200 ml every 20 minutes) rather than constant small sips.**
- This approach helps stimulate gastric emptying, making more carbs available for absorption without compromising comfort.

Next Ride Tip: Consider gulping your sports drink every 20 minutes for optimal fuelling!

**Note:** While gulping every 20 minutes may optimise carb oxidation, cyclists should individualise their hydration strategy, consider broader context, and be cautious about generalising from a runner-specific study. Trial in your own training to find what truly works best for you.

Learn more here: [https://pubmed.ncbi.nlm.nih.go...](https://pubmed.ncbi.nlm.nih.gov/32168107/)

## On my mind: Courage Over Fear

As a coach, I see it all the time—dreams are easy when they’re distant, just ideas without risk. But the moment you’re on the brink of taking action, things change. Suddenly, it’s real. There’s that pause, that split second where uncertainty hits. What if you fail? What if now isn’t the right time?

Ridewell,

Damian

When you're ready to work with me check out my cycling coaching: [semiprocycling.com/coaching](https://www.youtube.com/redirect?event=channel_description&redir_token=QUFFLUhqbC1IemRuOHVlYnVMdzNSYmFNa2hTazduRGZMd3xBQ3Jtc0trdWV1RVhfNTRzUlJXbURKMWNRWS1TdGpfaHp5M2RfZVFxaEpxN0I4aEJNaXR0RXNNT0FfOWxDT1hfOXYzOXRRWXJqMnVPTy1SUlFZWGVFa2poUERaWm9sVWsyNW0zYzRrajVQOE1KZTNGb2RvWHFlOA&q=https%3A%2F%2Fwww.semiprocycling.com%2Fcoaching)