How Much Should You Weigh If Your 10 Years Old 3 Quick Hydration Tips for Cyclists

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3 Quick Hydration Tips for Cyclists

One of the most important actions you can take to facilitate your success as a cyclist is to stay well hydrated during all your training and events. You can do this by following 3 simple steps:

1. Determine your hydration needs. In general, you should drink 4-8 ​​oz of fluid every 15 minutes, depending on your sweat rate. For most people, this adds up to about a bottle per hour (more on a hot, humid day). This is perhaps the most important step you can take to ensure a successful passage. Dehydration has a dramatic and negative effect on cycling performance. For example, dehydration of only 2% of your total body weight can hinder performance. Dehydration of 5% can reduce labor productivity by up to 10%. As a general rule, bring two full bottles on every trip, especially if it’s a hot day. For high temperature trips of more than an hour, consider using a hydration system. This serves a dual purpose. First, it allows you to conveniently transport a large volume of liquid. Second, by freezing the water (or filling it with ice), the hydration pack can help lower the core temperature. Remember, it is very important to practice with the hydration pack before an important event or competition. They can be a bit cumbersome.

2. Weigh before and after training. Get into the habit of weighing yourself before and after each workout. This serves two purposes. First, it helps you determine your sweat rate. A 60-minute workout is a good indicator. If you weigh two pounds less after a workout, then you have about 32 ounces of water. Second, it helps determine how much fluid you need to drink per hour. In this case, the goal for future workouts (under similar conditions of heat and humidity) is to drink 32 ounces of fluid per hour. Frankly, not everyone drinks like that, drink a lot of liquid before and immediately after your workouts. Remember, your goal should be to weigh the same after hydration and post-workout nutrition as you did before the workout.

3. Decide what to drink for a particular workout or competition. For events or workouts that last an hour or less, water is enough. For endurance exercise lasting more than an hour, use a sports drink to replace carbohydrates and electrolytes. There are many to choose from and most of them work effectively. Just make sure they contain about 6% to 8% carbohydrates and some sodium for electrolyte replacement. To determine which drinks are best, select three and try each in a similar type of workout or event (for example, the same intensity and duration). First, determine if any of the drinks cause gastrointestinal distress (for example, bloating). If one of them, remove from consideration (note: drinks with more than 8% carbohydrates may be more likely to cause stomach distress). Second, you have to consider the taste. You are more likely to use a drink if it is good.

Follow these simple steps and you should always be well hydrated for your cycling workouts and events.

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