How to hydrate properly when cycling?
< p > < em > < span style="font-weight: 400;">Proper hydration is essential for every cyclist. In this article, we will look at how to hydrate correctly for your bike ride.
Proper hydration is crucial in our day-to-day lives. However, it becomes even more important when we engage in sports, such as cycling.
On the contrary, inadequate hydration can cause your performance to decline or even lead to dizziness, heat stroke, or loss of strength.
For this reason, in this article, we will tell you how to hydrate correctly before, during, and after a bike ride.
Hydration before riding
Before going out on your bike, it's important that your body is prepared for the physical activity you're about to engage in. Regarding hydration, the best way to prepare it is to drink enough water in the hours before the workout.
Something fundamental to keep in mind is the following: don't wait until you're thirsty. Thirst is a symptom of dehydration, and you don't want to get to that point. Be consistent and drink water before your body asks for it.
You can complement hydration with water and drinks containing essential minerals that help you avoid muscle discomfort and improve your blood circulation.
According to experts, the best way to determine if you are well-hydrated is through the color of your urine. If it is transparent or light yellow, it means you are adequately hydrated.
Hydration during the ride
During the ride, you should also be well-hydrated. For this, it's ideal to drink water, or drinks containing electrolytes, at regular intervals.
A good way to stay hydrated during the ride is to carry a water bottle with you or to stop at a convenience store or gas station to buy a drink.
Hydration after the ride
Finally, it's important to hydrate after the ride to help your body recover. Drink enough water and fluids containing electrolytes to replenish the fluids lost during the ride.
Remember, proper hydration is crucial for a safe and enjoyable cycling experience.
Isotonic drinks should be consumed every 10 to 15 minutes during a bike ride. The time frame may vary depending on your physical and physiological capacity, weather conditions, or the type of route you are taking.
According to various studies, the appropriate average amount of liquid intake while cycling is half a liter (a small bottle) per hour.
If your bike ride lasts longer than an hour, it is recommended that your hydrating drink contains essential minerals as they are lost through sweating.
Hydration after the ride
Your task of hydrating does not end when your workout does. Forgetting to maintain optimal hydration levels after the workout is a common mistake.
Do you know why? Hydration after exercising is essential for recovering your muscle fibers and energy. Therefore, sports nutrition specialists affirm that during the 30-45 minutes after working out, you should consume the most liquid.
At this time, it is ideal to combine water with isotonic drinks or even prepare a good protein and carbohydrate shake to further aid in recovery.
As we have analyzed, hydration is a crucial aspect of the health and performance of cyclists and any type of athlete. Do not forget that we are composed of between 50% and 80% water, and during exercise, we lose a significant amount of that vital liquid.
We hope that this article has helped you understand how to hydrate correctly before taking a bike ride, like the ones we offer at <a title="Bike routes in Tenerife" href="https://www.bikeexperiencetenerife.com/en"