What Is The Formula For How Much Water To Drink 3 Quick Hydration Tips for Cyclists

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3 Quick Hydration Tips for Cyclists

One of the most important actions you can take to facilitate your success as a cyclist is to stay properly hydrated during all training sessions and events. You can do this in three simple steps:

1. Determine your hydration needs. In general, you should drink 4 to 8 ounces of fluid every 15 minutes, depending on how much you sweat. For most people, that’s about one bottle per hour (more on a hot, humid day). This is perhaps the most important step you can take to ensure a successful ride. Dehydration has a dramatic and negative effect on cycling performance. For example, dehydration of only 2% of total body weight can impair performance. Dehydration of 5% can reduce work volume by up to 10%. As a general rule, take two full bottles with you on every ride, especially if it’s a hot day. For high-temperature rides lasting more than an hour, consider using a hydration system. It has two purposes. First, it allows you to comfortably carry large amounts of liquid. Second, by freezing water (or filling it with ice), a hydration pack can help lower your core temperature. Remember that it is very important to practice using a hydration pack before an important event or competition. They can be a bit cumbersome.

2. Weighing before and after training. Make a habit of weighing yourself before and after each workout. This serves two purposes. First, it helps you determine your sweat rate. A 60-minute workout is a good indicator. If you weigh two pounds less after your workout, you’re about 32 ounces down in water. Second, it helps determine how much fluid you need to drink per hour. In this case, the goal for future workouts (under similar heat and humidity conditions) is to drink 32 ounces of fluid per hour. To be fair, not everyone drinks that much, so drink plenty of fluids before and immediately after your workout. Remember, your goal should be to weigh as much after your post-workout hydration and nutrition as you did before your workout.

3. Decide what to drink for a particular workout or competition. For events or workouts that last an hour or less, water is enough. For endurance training lasting more than an hour, use a sports drink to replace carbohydrates and electrolytes. There are many to choose from and most of them work effectively. Just make sure they contain around 6-8% carbs and some sodium to replace electrolytes. To determine which drinks work best, pick three and try each in a similar type of workout or event (eg, same intensity and duration). First, determine if any drinks are causing gastrointestinal upset (such as bloating). If one of them does, remove it from the weigh-in (note: drinks with more than 8% carbs can cause stomach upset). Second, you should consider the taste. You’ll probably use the drink if it tastes good.

Follow these simple steps and you should always be well hydrated for your cycling training and events.

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