How To Select The Right Hydration Pack For You!
The most efficient way to stay hydrated while cycling...
Dehydration is defined as "the excessive loss of water from the body". Dehydration is one of the symptoms of heat exhaustion, which causes an average of 688 deaths annually in the United States.
Signs of Dehydration
Tips for Preventing Dehydration When Cycling
Ride When Temperatures are Cooler
Ride early in the morning, or late in the afternoon when temperatures are cooler. Your body requires less fluid replacement when you exercise in cool weather.
Make sure you are well hydrated before you ride. Most people are chronically dehydrated because they do not drink enough water. Even when you are not exercising, you should keep a bottle of water with you at all times, and sip frequently all day. When you are going to engage in strenuous physical activity, you should drink 16 ounces of a sports drink one hour before you ride. This will provide you with an energy boost, as well as pre-hydrate you. Your sports drink should contain at least 100 mg of sodium per 8 ounces of fluid.
Get use to reaching for water bottles and taking a drink while riding. Evaporative losses can be significant when cycling. Because you are moving fast, the breeze can cause sweat production and fluid loss to go unnoticed. As such, you need to remember to replace fluids during your ride. Make it a habit to drink a few sips of fluid every 15 minutes. If you wear a heart rate monitor, set it to beep every 15 minutes to remind you to drink. Most cyclists require 28 ounces of fluid per hour. However, required consumption can vary, and is dependent on temperature, intensity of the ride, and other many other personal factors. Let experience be your guide.
What to Drink- Water or Sports Drinks?
Water is fine for short workouts of easy to moderate intensity. But in any workout where sweat losses are substantial, you should drink a sport drink instead of water.
When you get off the bike... re-hydrate! No matter how much fluid you drink while riding, you will finish the ride depleted because your stomach cannot empty itself fast enough to keep up with your body's demand for fluid. This is particularly true in hotter weather during more strenuous activity. When you finish riding replace fluids and salt.