Hydration
From DirtyTorque
General
Firstly, most of us are already walking around in a state of permanent dehydration to begin with. We don't drink nearly enough water. We drink too much coffee (which is a diuretic - makes you pee and dehydrates you) and we drink too much alcohol.
Secondly, it doesn't help to just drink water on the ride. By the time you are severely dehydrated it is too late to drink. It takes anything up to 24 hours for your body to return to a hydrated state after it becomes dehydrated. So actually, you need to be well-hydrated before the ride and drink constantly throughout the ride. Don't drink when you get thirsty - by then it's too late.
This means you must start drinking water the day before the ride. Avoid coffee and booze. And drink about a liter before you get on the bike. A good indicator is if your pee is clear - you are nicely hydrated. If it is really yellow, you're not.
Thirdly you obviously need to use a good sports mix like Cytomax with electrolytes in your camelback.
However, a word of caution - don't drink too much the day before. Overhydration is just as bad as dehydration and in some instances can be fatal. Use your common sense.
Powerade/Energade/whateverade is all poison. Way too much sugar. Same goes for Red Bull and Monster.
Frequently Asked Questions
Q) What should you avoid drinking before the ride?
A) Caffeine is not a good idea before very long duration events
Q) What electrolyte replacement drink is best for riding?
A)Use any top brand out there: Powerbar, Cytomax, Energy Dynamics etc
Q) What should you drink and how much;
A)
- the week before the ride? Usual amount- just make sure your urine is clear. The 2-3 days up to, maybe start having 1L a day of the energy drink
- night before the ride? Not excessive water intake as you will 'wash out' or dilute your electrolytes. Just have normal amount and even have one rehydrate sachet. If you have problems with finding a reliable essay service that offers assistance not only with creating essays but term and research paper writing as well, I highly recommend you to visit BestWritingService.Com. Add a little more than normal salt to your food
- morning before the ride? Same principle as night before as you dont want to start bloated and needing a toilet break
- during the ride? Work on 1L per hour in hot conditions and 750ml/hr in normal conditions. Have 3L of energy drink in your camelpack and then when you stop in the bush have water.
- after the ride? A good recovery drink (eg specific recovery cytomax) is also a good choice as it will have some protein and the required minerals that are needed. Consuming water is not enough. Consume 1L each hour for two hours after completion. Rehydrate sachets are also a good idea.
Q) Are there any specific tips/tricks to help avoid cramp? (the obvious being more training!)
A) The above strategies will certainly help. Also consuming magnesium & zinc on a daily basis can also assist (take at night as can induce tiredness) Look at AminoStim in Dischem pharmacies. Adding more salt to your meals in the days leading up to big events can also help. As you say though, training is a huge factor!
Q) Can you drink too much fluid during a ride thus causing cramp or hydration issues because the salts in your body are too diluted? '
A) You can drink too much water which can cause hyponatremia, (basically "flushing out" and diluting sodium content, and thus causes havoc with the nervous system. Drinking too much GOOD quality electrolyte replacement drink won't cause hyponatremia and your body will just pass out what it doesn't need.
By Chris Felgate (Olympic Triathlete and Exercise Physiologist)
Useful Hydration Links
- www.pelotrain.co.za
