Tips For Proper Hydration For Cyclists

Whether you are just out for a casual ride on a Saturday morning or cycling in one of the bike festivals in your area, you will find cycling outside a totally fun way to spend your free time. Not only do you get to enjoy nature and breathe all that fresh air, but you also get to exercise and reap all its health benefits. However, as you will be staying for some time on the road, cycling can prove to be really hard. You will sweat a lot and will have to watch out for any signs of dehydration to ensure that you will end the day still enjoying all the benefits from your ride. If you have one of the best water bottles for cycling, this will be an easy feat, nonetheless.

Tips For Proper Hydration For Cyclists

As easy as it may seem, in reality, there are many who still find it difficult to be properly hydrated while on a two-wheel drive. You may be too focused on what you are enjoying at the moment that you may voluntarily opt not to listen to your body as it signals for water, or the sight and the experience may be too exhilarating that the desire to take a sip will be droned out and you will end up dehydrated in the process.

Water is crucial as it aids in regulating your body temperature. It also restores used up energy as well as aid in muscle function and cognitive function. Water is that important that it fills up about 55 to 65 percent of your total body weight.

For that reason, the body needs to constantly be refilled with water to ensure that all bodily functions will be carried out without any problem. Remember that even mild dehydration can cause symptoms like headaches, fatigue, as well as difficulty concentrating. But when you are doing strenuous activities such as biking, even a 2% drop in body weight as a result of a loss of body fluids can significantly impact the quality of your performance.

If you continue to voluntarily disregard any signs of thirst during a long-distance or endurance ride, it will not be easy to catch up as you continue to sweat. Knowing how much you need to drink and when will depend on several factors, including your overall fitness, the environmental conditions, as well as the intensity of your efforts. The best way to beat dehydration is to drink smaller amounts regularly to ensure that your body will be able to keep up even with the amount of body water that you lose as you go.

To help you keep hydrated while on the go, we’ve laid out some helpful tips. Remember to do this when you are on your route so you can keep enjoying all the fun that your activity is providing you at the moment.

Drink regularly

Doing something that drives you to your limits or awakens your desire to gain more from the experience may cause you to easily forget to drink water. You may not even notice it, but as you move (even if you are just breathing) you lose water. Losing just about 2% of your body weight could lead to cause you to get tired easily. It can also trigger headaches and even lower your physical and mental performance. To easily beat dehydration, you will need to have one of the best water bottles for cycling such as the Camelback Podium Big Chill Insulated Water Bottle and the Polar Bottle Insulated Water Bottle. It will be easier to top up when you have one of these bottles as you ride on your bike.

Take a rest from cycling when you are already dehydrated

If you keep on pushing yourself even if you are already experiencing signs of dehydration, it will be difficult for you to finish the course. You may just end up dizzy, having rapid heartbeats, breathing heavily, and even to the point of fainting. So if you are already seeing the signs of dehydration, you need to take a break. This could just be while still on the road or are still planning for that event or weekend with friends. Remember that hydration is a continuous process, so you will need to keep that healthy habit of drinking enough water each day.

The National Academies of Sciences, Engineering, and Medicine recommends that women need about 2.7 liters (91 ounces) of total water (that includes fluids from all beverages and foods) every day. Men, on the other hand, needs approximately 3.7 liters (125 ounces daily) of total water.

Drink even if you are not thirsty

It’s always better to drink at regular intervals as your thirst mechanism may not be fully functioning when you are the go. Most can even take thirst for hunger. You may use an app on a smartwatch to remind you when it is time to get that fill. You will also need to watch out for changes on your weight as this will indicate the amount of water that you may have lost while doing the activity.

Drink throughout the ride

Hydration should not end as you start your activity. Remember that as you move or ride your bike, you sweat so you will need to replace the body fluids that you may have lost as you sweat or as your body does its normal functions.

Water may not be enough

Consume drink or foods that may also provide the energy that will keep you going. As you workout, ride on your bike or do any strenuous activity, you use up not just body fluids but also essential electrolytes that you use in the form of energy. To ensure that you can continuously provide the balance in the fluids and electrolytes in your body, you may also need to drink healthy water alternatives or any foods that are high in essential energy-giving nutrients. Adding a small amount of sugar and sodium to your cycling hydration plan is also a great way to regain the balance in the body fluids and electrolytes in your body.

Hydration is crucial to keep you going while on your bike. Maximize the benefits of your ride by constantly providing what your body needs most — proper hydration.

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