Fuel Your Ride by Molly Hurford

Author:Molly Hurford
Language: eng
Format: epub
Publisher: Rodale
Published: 2016-04-16T16:00:00+00:00

Practice makes perfect when it comes to taking your water bottle in and out of your bottle cage. Try to do this a few times each ride without stopping or slowing down.

HOW MUCH DO YOU NEED?

You may think that you’re taking in plenty of fluids during a ride or during a race, but unfortunately, you probably need more than you think. A couple of swigs every 30 minutes just isn’t enough. A recent study that looked at recreational mountain bike riders during a race showed that 85 percent of them could be considered dehydrated (according to urine color) post-race. Even in what was described as a recreational short mountain biking race in a temperate environment with access to fluids during exercise, these riders still weren’t drinking enough. It’s easy to see how your hydration needs in a long race may not be met.

It’s important to stay ahead of your hydration. According to the American College of Sports Medicine (ACSM), you should drink 3 to 8 ounces of water every 15 to 20 minutes—so 16 ounces (one small bottle) per hour is generally a good place to start and one that most nutritionists and pros agree on.

Stacy Sims, MSc, PhD, a leading expert on the science of in-exercise hydration, believes that how much you drink and when you drink should be based on the individual. She says, “There isn’t a perfect generalization you can truly make because the link between dehydration and performance is often hazy. But, commonly, drinking to thirst for the first 2 to 3 hours is okay, but after that your thirst is not a reliable indicator of hydration. According to new research and consensus from the Institute of Medicine (IOM), the maximum amount you should drink is 800 milliliters (27 ounces) in an hour when hydrating on a schedule in a temperate environment. In the heat, more fluid may be needed. Then, you can reduce or add a bit, depending on how you feel, whether you’re peeing a ton, feeling thirsty—that kind of thing.”

Also you may need less if you’re a smaller rider, or you may need a few extra ounces if you’re a larger rider who sweats a lot. You can adjust the amount by adding more or less per hour, depending on thirst, but keep 16 ounces in mind as a base hydration level.

Weather also influences hydration status. You need to drink a bit more in the summer because you’re sweating more, but that doesn’t mean you can altogether skip sipping in the winter. You can get away with drinking a bit less in cold weather, but make sure that you’re still hydrating. Insulated bottles help to keep water from freezing in the winter or getting too warm in the summer, so if you live in a particularly hot or cold climate, consider investing in fancier bottles. Otherwise, plan stops on rides to swap out any frozen or overheated water.

Swapping your sports drink for a heated broth is a great cold-weather option. It sounds weird, but it tastes delicious and provides hydration and electrolytes with minimal calorie additions.

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