Cycling is a fun and rewarding sport, but it is important to take care of your body during your rides. Staying hydrating, in particular, is extremely important, and this is something you should think about no matter the time of year. This isn’t just a concern for hot weather. The truth is, hydrating properly will help you with your overall health and performance.
Hydration is the most important aspect for any endurance athlete. This guide will focus on cycling specifically but applies to all other activities that rely heavily on water intake throughout the day. Cycling requires energy from glycogen stores which are created by carbohydrate intake through food or supplementation.
This process also produces waste products in the form of water so it’s necessary to replace fluids lost after exercise along with electrolytes such as sodium, chloride, potassium, calcium, and magnesium. These nutrients must be replaced quickly post-activity because they are crucial for cellular function maintenance especially within muscles cells.
Here are some tips that will help you hydrate during your rides:
Find a Hydration System
You need to find a great system that works for you that will help you stay consistently hydrated. There are many different ways that cyclists choose to stay hydrated. One popular method is using water bottles or flasks attached directly on top of your bike frame, which you can reach while riding with minimal effort.
You might also consider wearing hydration packs on your back during your ride because they can store more water than flasks or bottles attached directly to the bike frame. Another option are hydration vests, which can also hold larger amounts of fluid and typically distribute them evenly throughout your body—keeping your core temperature cool even when the environment around you gets hot!
During your rides, you should aim to drink at least a little bit of water every 20 minutes. However, this can differ depending on your body weight, how hard you are riding, etc. Although this might not feel like much fluid is going into your body, it can add up and keep you hydrated throughout the ride.
Be Prepared for Dehydration
Since cycling is an active sport that requires consistent movement, it’s important to be prepared in case of dehydration. This means coming up with a plan if you start feeling too thirsty while riding so that the situation doesn’t escalate into dehydration. If you feel the symptoms coming on, you might want to seek medical attention.
It is also important to remember that hydration is about more than drinking water, it’s also about electrolytes. You might want to speak with a qualified sports nutritionist or doctor to help you find a good strategy for replenishing electrolytes. There are some great products on the market, but you just need to know which to choose.
As you can see, staying hydrated is so important because it not only prevents dehydration, but it can also help you perform at your best.