Cycling Tips - Hydration: Are You Hydrating Properly?

Hydration - You're Doing It Wrong

You Can Lose Up To 2 Quarts Of Water Per Hour In The Upcoming Heat of Summer Months.

When riding, it is important to replace the fluids you are sweating out with more than just water; because you are not just losing H2O, but also vital nutrients. 

 

 

A good guideline to follow is to drink about 20 ounces of water for every hour you ride. As you ride, remind yourself to keep drinking at regular intervals. WHAT you drink depends on how long you will be riding. Plain water is generally sufficient for rides of an hour or less.

You can use one or several water bottles to carry your water, or you can use a hydration pack. The benefits of a hydration pack are many, typically including: pockets to store keys, phone or snacks, a larger storage capacity for longer rides, a hose for hands-free hydration, and wearing a hydration pack on your back can alleviate your fears of losing your waterbottle over bumpy terrain.

When the temperatures start getting to the high 80s and low 90s, insulated waterbottles and hydration packs  can keep your water cooler, which will help keep your body temperature lower. You can also freeze water in your bottles the night before a long ride or race. But, fill only half way so you can top it off before your ride. The ice in the bottom will chill the liquid for a while. Ice in a hydration pack can also help cool your torso.

For longer rides, plan to carry an "energy drink" — not the kind that has a bunch of caffeine or other chemicals, but sports nutrition beverages specifically developed to replenish electrolytes, carbohydrates and calories you use during exercise. There are many types available, including liquid, powder, and tablet forms.

In general, sports nutrition beverages have three purposes:

 

- Pre-ride drinks prepare your muscles for exercise by providing a natural carbohydrate energy boost.
- Energy drinks meant to be consumed during the course of your ride work to replace lost stores of essential minerals and electrolytes while providing quick-absorbing carbohydrates
- Post ride drinks replenish protein and vital nutrients to help re-build muscles after extended activity and to help minimize post-ride soreness and fatigue.

More Guidelines:

For Rides less than 1 hour: Drink at least 16oz. of plain water before you ride, and carry and consume a 16-24 oz. bottle of plain water or an energy drink. Drink at least 16oz. of plain water or a recovery drink (per manufacturer recommendations) after you ride.

For rides of 1-2 hours: Drink at least 16oz. of plain water or a pre-ride energy drink before you ride. Carry and consume one 16-24oz. bottle of plain water, plus an extra bottle of an energy drink. If your bike cannot accommodate two bottles, you may want to consider a hydration pack. Drink at least 16 oz of water after you ride, or 16oz of recovery drink (per manufacturer recommendations)

For rides over 2 hours: Drink at least 16oz of plain water or a pre-ride energy drink before you ride. Carry and consume one 16-24oz bottle of plain water, plus an extra 16-24oz bottle of an energy drink for each hour on the bike. Plan your route so that you have options to stop for water along the way, and carry a few dollars with you in case you need to purchase bottled water, energy drinks, etc. Drink at least 16oz of water after you ride, PLUS 16oz of a recovery drink (per manufacturer recommendations)

READ MORE CYCLING TIPS: 
Improve Your Core — Improve Your Ride

 

Preparing for a Cycling Event or Race?

 

Be sure to experiment while training to find the drink that's most compatible with your system. That way, you'll be drinking something that works and you won't experience stomach aches or cramping during the important ride. Also, train with bottles and hydration packs to determine which works best.


Douglas Casa, Ph. D. (director of athletic training education at the University of Connecticut), says, "... never start a big event with a new product in your bottle. That's a recipe for disaster."

To make sure you're properly hydrated before an event, check your urine. It should be a pale yellow or clear. Dark yellow and/or strong smelling urine is a reminder to drink a few more glasses of water, although vitamin pills can have a coloring effect as well. Another key sign of proper hydration is having to get up during the night before the event to urinate.

Stay tuned to our blog for more cycling tips, bike reviews and MORE!

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