One of the most important actions you can take to facilitate your success as a cyclist is to stay properly hydrated during all your workouts and events. You can do it by following 3 easy steps:
1. Determine your hydration needs. Generally speaking, you should drink 4-8 ounces of fluid every 15 minutes, depending on your sweat rate. For most people, this adds up to 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 trip. Dehydration has a dramatic negative effect on cycling performance. For example, dehydration of just 2% of your total body weight can affect performance. 5% dehydration can reduce work output by up to 10%. As a general rule of thumb, take two full bottles on every trip, especially if it’s a hot day. For hot rides of more than an hour, consider using a hydration system. This has a dual purpose. First, it allows you to comfortably transport a large volume of liquid. Second, by freezing the water (or filling it with ice), the hydration pack can help lower the core temperature. Remember, it is very important to practice using the hydration pack before an important event or competition. They can be a bit cumbersome.
2. Weigh before and after workouts. Get in the habit of weighing yourself before and after every workout. This has 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 a workout, then you have lost about 32 ounces of water. Second, it helps determine how much fluid you need to drink per hour. In this case, the goal of future workouts (in similar hot and humid conditions) is to drink 32 fluid ounces per hour. Frankly, not everyone will drink that much, so drink plenty of fluids before and immediately after your workouts. Remember, your goal should be to weigh the same after hydration and nutrition after training as before training.
3. Decide what to drink for a particular workout or competition. For events or workouts that will last an hour or less, water is sufficient. For resistance exercises that last longer than an hour, use a sports drink to replace carbohydrates and electrolytes. There are many to choose from and most work effectively. Just make sure they contain 6% to 8% carbohydrates and some sodium to replace electrolytes. To determine which drinks work best, select three and try each one in a similar type of exercise or event (for example, with the same intensity and duration). First, determine if any of the drinks cause gastrointestinal upset (eg, bloating). If one of them does, remove it from your consideration (note: drinks with more than 8% carbohydrates may be more likely to cause an upset stomach). Second, you must consider taste. You are more likely to use a drink if it tastes good.
Follow these simple steps and you should always be well hydrated for your cycling workouts and events.