Did you know that a 2% drop in hydration leads to a 12% drop in energy levels.
When training you should be drinking at least 800ml of liquids, that’s 1 bidon, for every hour that your are riding. You should also drink 800-1600ml before a training session to ensure you are well hydrated before you start and the same when you finish to re-stablish your hydration levels.
1. Drink at least eight 8 glasses of water each day.
The more active you are, the more water you need to replenish lost fluids.
2. Don’t wait until you’re thirsty to drink water.
By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition.
3. Don’t substitute beverages with alcohol or caffeine for water.
Caffeine and alcohol act as diuretic beverages and can cause you to lose water through increased urination.
4. Once you start exercising, drink water throughout your workout.
Keep a bottle of water with you and take frequent water breaks.
5. Don’t underestimate the amount of fluids lost from perspiration.
Following a workout, you need to drink two cups of water for each pound lost.
6. Start and end your day with water.
Your body loses water while you sleep, so drink a glass of water before bed and again when you wake up.
Cool water – not carbonated beverages or sports drinks – is the best fluid for keeping hydrated when it’s warm outside.
Cool water is absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you’re going to be away from home or outdoors, make sure you keep a bottle of water close by.
Water is often over-looked as a nutrient. It is a fact that people who do not drink enough water often feel lethargic, have headaches, muscle aches and cramps. Many people do not know how much water they really need during a day.
Below is an example of the amount of water Ashley would need to drink if he exercised for 90 minutes during the summer in Andalucia. Ashley’s weighs 73.5kilos (11stone 5lbs).
Ashley who is planning on riding for 90 minutes ,is not pregnant, is not breastfeeding, lives at a medium altitude, lives in a dry climate, drinks 4 caffeinated drinks per day, drinks 1-2 alcoholic drinks per day, when it is very hot or very cold, and is not sick with fever or diarrhea should have:
124.5 ounces of water a day, or 3.7 litres.
If Ashley eats a healthy diet, about 20 percent of his water needs may come from the foods he eats. If he eats a healthy diet he will need to drink 99.6 ounces of water or 3 litres before, during and after his bike ride
Remember that water is the best source for your fluid needs. Other good beverages include milk, herbal teas, 100% fruit or vegetable juices. Caffeinated beverages and soups that are high in sodium aren’t as good, and alcoholic beverages are not a good source of water at all.
When you increase the volume of water you drink, your body will need to adjust to this extra intake of liquid. For the first few days you’ll be peeing a lot more than normal, however, the body soon adjusts to this additional liquid and after 3-4 days the amount you pee will reduce significantly.
By drinking more water you’ll generally feel better, have a clear complexion and have more energy. It’s also very good for your internal organs too!
Remember after a heavy training seassion (more than 3 hours) you would have sweated out a lot of salt from your body. You can only replemish the salt levels in your body through diet. Therefore after a heavy training session add a little salt to your food to help replemish salt levels
Finally, review how much water you need to drink each day. Increase your daily intake of water, your body will naturally get rid of any excess.
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