1. Properly Hydrate Before the Ride
To support a healthy lifestyle, competing or not, proper hydration is the foundation upon which all other endeavors are built. One common mistake made by riders is getting on the bike without properly hydrating first. Riders often believe that they can make up for it on the ride. The average human body needs about 1.5 liters of water to be adequately hydrated. An active or competitive individual needs much more. If you start dehydrated, it is unlikely you can attain an appropriate level while exercising. Take the extra time before you go out to get the adequate amount.
2. Compensate for a Loss of Fluids
During cycling, a rider loses water and a series of electrolytes through sweating. Proper hydration and electrolyte replacement is key to maintaining your effectiveness through an entire training session or race. Some riders can lose 2 to 3 liters of water an hour during strenuous exercises. In addition, the loss of key electrolytes such as sodium also takes places. Effective hydration should include the intake of both water and sports drinks to replace the lost fluids.
3. Use Hydration as Fuel
Many sports drinks, both mass-market varieties and specially formulated powder mixes, incorporate added benefits. Not only high in water, these drinks can also provide electrolyte return, carbohydrate replenishment and sometimes protein supplements for muscle recovery following the ride. These types of drinks are all beneficial while on longer rides that deplete previously built-up energy stores. A common recommendation is to vary the types of drinks to guarantee easier and quicker absorption. Over time, the absorption of certain drinks into the bloodstream slows if the body is confronted with the same thing over and over. Sports drinks heavy in electrolytes, alternated with drinks high in carbohydrate, will be more efficiently absorbed.
4. Replenish After the Ride
To replace depleted energy stores, the consumption of drinks high in carbohydrates is best done within 1 to 2 hours after completing the event. To replace water lost during the ride, experts agree that you should drink one and a half times the amount of water lost after the ride. If you lost 1.5 liters of water through sweat, adequate fluid replacement should be over 2 liters of water.
Member Comments