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.

  • http://www.cyclelicio.us/ Richard Masoner

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

  • http://www.myrnacgmibus.blogspot.com Myrna CG Mibus

    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!