Rss

Archives for : hydration

Hydration part 2- Hot Weather

Hydration

To begin, what is the goal of hydration?

To replace all the fluids that are lost through perspiration.

With that being said it is important to remember that we function very similar to a radiator that you would find in your car. Our body runs at an efficient temperature. When exertion of muscles increases the need for oxygen in the blood we breath harder and our heart beats faster. To ease the strain on the body, we sweat. Unlike a radiator we don’t have a fan attached to us. That is where your bike ride brings another benefit… a cooling stream of air. But with every ounce of sweat that you produce is another ounce that you need to drink.

Just like radiator fluid (which originally was water), one of blood’s functions is:”It regulates our body temperature. When the weather is very warm or during strenuous exercise there will be increased blood flow to the surface, resulting in warmer skin and faster heat loss.” (Medicalnewtoday.com) Seeing the blood is almost entirely water, we need to hydrate.

For maximum efficiency on your ride:

4 hours before: 12-16 ounces of water

2 hours before: 12 ounces of water

During the ride: 12 ounces per hour in cool weather and up to 80 ounces of water an hour in hot weather

(If you are used to intense work outs in the heat, then you can measure your weight before an after a work out and drink that much in water the next time)

It all begins to make sense why most would say that you hydrate the week before seeing that with hydration as a habit you can error on the safe side. Sports nutrition expert Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes said  

your first priority should be staying on top of your daily hydration,” says Ryan. Research on gym-goers found that nearly half began their workouts in a dehydrated state. “Many people don’t consume enough fluids during the day,” Ryan says. “If you hydrate properly on a regular basis, you won’t need to worry as much about getting dehydrated during a typical moderate ride.” The old eight-glasses-a-day dictum is a good guidepost

Thanks for reading and please let us know your questions

Hydration

Proper hydration can be an issue for most athletes. With dehydration comes the break down of body mass and the rise of our core temperature. With every percent of body mass we lose our heart beats 5 times faster per minute. If our heart rate continues to rise then our performance will be compromised and we can even put ourselves in danger. The advantages of hydration can be dramatic in your ability to perform. Here is a video that talks about the performance advantages of hydration.

Hydration Supplements are products that can be added to your water to enhance the amount of electrolytes. Electrolytes aid in your body’s heart and nerve functions, muscle control and coordination and your bodies ability to absorb fluids. Strenuous exercise will deplete your bodies number of electrolytes.

One dilemma of electrolyte rich drinks is that they also contain plenty of sugar as well. This gives you unneeded calories as well as a bigger mess to clean up in your water bottle or even worse in your water bladder.

Camelback has launched the sugar-free effervescent tablet. The Lemon-lime and Berry flavors are caffeine free while the orange flavor is caffeinated. On tablet can be used for every 24 ounces of water. They come in a container of 10 tablets.

Noble Sports carries the tablets and below you’ll find a couple reviews you can read before you come.

elixir

Mountain Bike Review said “All in all, I really liked Elixir, it was great tasting, was refreshing, easy to use, left no residue, had no overwhelming sugariness, and extended my athletic performance and recovery. The major benefit, outside of the electrolyte replacement, was that is made me drink the required amount of water on a ride

Gear Junkie felt “Overall, I am a devotee to the category of effervescent electrolyte tablets. The small tabs make getting sodium, potassium, magnesium and other performance enhancers into your system as easy as plunking a tablet in water. A final bonus: The sugar-free tablets do not gunk up a water bottle or hydration reservoir like sugary supplements can.