Staying hydrated while cycling is very important as one loses a lot of body water through sweat when doing continuous exercise. The longer you cycle for the more important it is to drink water in order to maintain an optimum level of hydration.
Water-enriched blood carries nutrients and oxygen to your muscles and removes waste from them. It is important that you hydrate well before, during and after a long ride or race in order to keep the balance of fluids in your body. Everyone sweats differently and there is no one-fits-all programme of drinking water when cycling, but here are some basic guidelines:
- For best water absorption, do not gulp all the water in one go but rather sip between 340ml and 450ml about four hours prior to cycling
- Sip another 340ml about 2 hours before cycling
- Match your water drinking with the heat of the day, the intensity of the ride, and according to your body’s needs during the ride.
- The recommended average is one 450ml bottle of water per hour in cool weather – up this amount as needed as the weather gets hotter
- Having a small meal and sipping water within an hour of finishing is sufficient after a easy to moderate ride
- A long and intense ride requires that you weigh yourself before and after the ride and drink water to weight the same as before the ride if you weigh less after; if you weigh more after the ride scale back on your liquids
Lastly, if you are doing an intense long ride, it is recommended that you carry a bottle or sachet of energy drink that contains electrolytes, calories and carbohydrates that you lose during the cycle ride. Drink water before the ride, drink some water when you feel the need; drink your energy drink around midway and then drink water again when you feel the need. Always drink water after the ride.
Source:
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