As the weather warms up, more bicyclists will be out exploring the roads, enjoying the sun and participating in rides and races. One very important thing to remember is to stay hydrated.
While doing any type of physical activity, especially those exposed to the sun or in warm temperatures, your body will sweat to help cool down, thus resulting in loss of hydration in the body.
If you become dehydrated while cycling, performance can be affected. Your body will begin to overheat and your blood actually slows, making it more difficult to move. You could also experience fatigue, muscle weakness, dizziness and headaches.
1. Drink before you ride – Make sure you are hydrated before you ride, or any physical activity. The general rule is to drink one fluid ounce of water equal to one half of your body weight. So if you weigh 160 lbs, you should be drinking 80 fluid ounces of water every day. If you are hydrated before you ride, it will be easier to stay hydrated.
2. Sip the entire time – Don't wait until you are thirsty to drink water. By then you, you are already dehydrated. Try to make a habit of taking a few big gulps every 15 minutes or less.
3. Refill often – Make sure you are carrying enough water for the entire ride, either through water bottles or a hydration pack. If one bottle empties, make sure to fill it up. You don't want to get caught somewhere without any water.
4. Keep drinking – After your ride is over, continue drinking to remain hydrated. One way to determine how much you need to drink after a ride is to weigh yourself both before and after. Drink 20 oz. of fluids for every pound you lose.
5. Pay attention to the time – Your body will lose more fluid the warmer it is and the more you are in the sun. If possible, ride in the morning or at night to keep dehydration at bay. If you do ride midday, remember to drink a little extra and watch for signs of dehydration.
For rides less than 1 hour, drink at least 16oz. of plain water before you ride, and carry and consume a 16-24oz. bottle of plain water or an energy drink. Drink at least 16oz. of plain water or a recovery drink (per manufacturer recommendations) after your 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 16-24oz. bottle of an energy drink. If your bike frame cannot accommodate two bottles, you may want to consider a hydration pack. Drink at least 16oz. of water or a recovery drink (per manufacturer recommendations) after your ride; more if it is a hot day.
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 one 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 your ride, plus 16oz of a recovery drink (per manufacturer recommendations).
