Nutrition Tip July 3 2010


Hey man, it’s hot out there….Stay Hydrated

When you’re out there cycling hard in the sun, there is no better taste in the world then that of pure water.  Here are three things to keep in mind so that you make sure you are well hydrated during the ride:

  1. Two to three hours prior to your ride, drink 2 to 3 cups of water (think of it as the 2:3 rule)
  2. While you’re out there on your ride, drink 1/4 to 1/2 of a cup of water or high quality sports drink every 15 to 20 minutes. The hotter it is outside, the more you may need due to the increased water loss from sweating. Your thirst mechanism is not too keen during exercise, so don’t rely on drinking only when you are feeling thirsty.  If you have to, set your Garmin or watch to go off every 15-20 minutes to remind you to take a sip.
  3. When you get back home, don’t forget to recover with two to three cups of water. Replace each pound of body weight lost during your workout with at least two cups of water.
Enjoy Your Ride


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2 Responses to “ Nutrition Tip July 3 2010 ”

  1. Richard Masoner on July 8, 2010 at 2:15 pm

    Hmm, water. My slight dehydration may explain why I’m not riding so fast this past couple of days.

  2. Myrna CG Mibus on July 3, 2010 at 9:44 pm

    Good tips. I didn’t know about drinking before a ride. Might have helped me today – I did a short ride, only 6 some miles, in the heat of the day and drank some while I rode (Nuun and also straight water) but not before. A half hour of riding and I was totally wiped out!

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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

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