08/03/2021
HYDRATION GUIDE:
Let’s set the scene. You’ve been riding consistently, pushing yourself, feeling good, and now you want to go for a longer ride. Maybe a 50 miler, 85, or get that century! The most important thing you can do is be prepared to replenish. Keep that gas tank running strong! Nothing is worse than hitting the wall and facing a miserable bonk 10 miles (or worse, 25!) from home. This is true for both food and drinks, but this post we’re going to focus on hydration.
We all sweat, some more than others, and just like energy we need to put back in what we’ve lost. ELECTROLYTES! Water is crucial, as well as the overlooked electrolytes that come out in yo salty sweaty self (we’re looking at you, )
As we’re preparing for our upcoming century, the Hotter’n Hell Hundred, we are focusing our hydration to make sure we’re getting the most out of our training and ready to go for race day!
Here are some tips to help you keep going:
-Hydration starts in the days leading up to your event.
-Start drinking water 4-6 hours before your ride. You should drink a whole bottle.
-Drink another bottle 2 hours before your ride.
-Caffeine is not necessarily bad. However, the hotter it is out, the less positive effects you will see from caffeine.
-During your ride, you should drink every 15 minutes. SMALL SIPS! Your gut will thank you, trust us. Just ask Hannah.
-Even if you are riding less than an hour, you should still be drinking and replacing electrolytes.
-If you are eating during your activity, you should be drinking as well!!
-Just drinking water is not enough. Make sure you are finding a way to get sodium, potassium, and magnesium.
-It's better to take more water than you think you will need.
-And lastly, even if you don’t think you are thirsty doesn’t mean that you should be drinking. Dehydration sneaks up on you.
Even with temperatures being the hottest of the year, we hope you are still getting out and getting after it. Enjoy your ride and stay hydrated!
