Five Hydration Tips for Cyclists

Here are five hydration tips for cyclist riding in hot weather.

DOWNLOAD THIS ARTICLE

1. On days that are going to be hot, first thing in the morning drink 300 to 500 ml. of water when you wake up… If you have a lemon handy, squeeze some of its juice in with it. This wakes up your metabolism and replaces lost water from sleep. Plus the vitamin C from the lemon helps build resistance to catching colds and flus.

2. Consume at least 300 to 500 ml of fluid, water 1 to 2 hours before your cycling workout to get a head start. This is particularly important on the hotter days. If you are riding your bike on cold days try to avoid consuming large amounts of fluids in the morning before your bike ride. This is because in cold weather your body will want to reduce the supply of blood going around your body. It will do this by making you want to go to the toilet to get rid of excess fluid. If you do consume large qualities of fluid before your bike ride on cold days it won’t be long into the ride before you’ll want to relieve yourself.

3. Replacing fluid lost when exercising with an electrolyte drink. Evidence shows that people hydrating with plain water don’t replace electrolytes, such as sodium, potassium, calcium, magnesium, and chloride resulting in a dramatic drop in performance. Use a richer mix during the winter (because you are drinking less) and a weaker solution during summer (because you’ll be drinking more). On longer base building rides I like to combine my electrolyte drink with grapefruit juice. For long road races lasting more than two hours I use gels with water. This is due to the high carbohydrate burn rate.

4. When cycling, drink before you get thirsty. Sip on the water and the electrolyte drink on those hot days. Ideally target around 1.25 to 1.5 litres of fluid an hour on really hot days. Everyone is unique so this still might not be enough on really hot days. So… start to keep your fluids up early on in the ride to help reduce the chance of hydration issues later on in the day.

5. Hydrate and replenish after each and every bike ride. Do not just get home and have some water! You need to replace protein, carbohydrates, electrolytes, and water to recover your body and get it ready for the next days work load. And just a quick recovery drink isn’t enough, you have to pay attention and keep hydrated the rest of the day too. Finally, hydration is unique to you so experiment it find what works for you.

Remember – If you feel faint, dizzy or start to get a headache while out riding please stop and seek shade (or better still a air conditioned room) and medical assistance ASAP. Dehydration is a serious issue for athletes on hot days and can lead to death.

Enter your details below so we can send you your free copy of the "Cycling Base Training - How To Reach Your Full Capability" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "The truth about training with power - Part One - Training Load" Article

Enter your details below so we can send you your free copy of the "The truth about training with power - Part One - Training Load" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Photographing Cyclists: How To Photograph The Moving Cyclist" Article

Enter your details below so we can send you your free copy of the "Photographing Cyclists: How To Photograph The Moving Cyclist" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "How To Get Your Nutrition Right For Longer Rides" Article

Enter your details below so we can send you your free copy of the "How To Get Your Nutrition Right For Longer Rides" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "How to Test For Your Cycling MAX Heart Rate" Article

Enter your details below so we can send you your free copy of the "How to Test For Your Cycling MAX Heart Rate" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Cycling Heart Rate Zones Explained – How To Use Heart Rate Monitor And Zones To Improve Your Cycling" Article

Enter your details below so we can send you your free copy of the "Cycling Heart Rate Zones Explained – How To Use Heart Rate Monitor And Zones To Improve Your Cycling" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Photographing Cyclists: How To Photograph The Moving Cyclist" Article

Enter your details below so we can send you your free copy of the "Photographing Cyclists: How To Photograph The Moving Cyclist" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "How To Work Out Your Cycling Heart Rate Zones" Article

Enter your details below so we can send you your free copy of the "How To Work Out Your Cycling Heart Rate Zones" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "How To Measure Your Bicycle Position Accurately And Repeatedly" Article

Enter your details below so we can send you your free copy of the "How To Measure Your Bicycle Position Accurately And Repeatedly" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Photographing Cyclists: How To Photograph The Moving Cyclist" Article

Enter your details below so we can send you your free copy of the "Photographing Cyclists: How To Photograph The Moving Cyclist" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "What Is The Best Tyre Pressure For Bicycle Tyres?" Article

Enter your details below so we can send you your free copy of the "What Is The Best Tyre Pressure For Bicycle Tyres?" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Keep Your Cadence High And Strengthen Your Cardio" Article

Enter your details below so we can send you your free copy of the "Keep Your Cadence High And Strengthen Your Cardio" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Time Trial Training Program: 12 Week Cycling To Having You On The Podium" Article

Enter your details below so we can send you your free copy of the "Time Trial Training Program: 12 Week Cycling To Having You On The Podium" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Seasonal Planner" Template

Enter your details below so we can send you your free copy of the "Seasonal Planner" Template

Thanks for requesting this template! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Crit Lat ergo PDF"to build mental toughness

Enter your details below so we can send you your free copy of the "Crit Lat ergo PDF"to build mental toughness

Thanks for requesting this PDF! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Photographing Cyclists: How To Photograph The Moving Cyclist" Article

Enter your details below so we can send you your free copy of the "Photographing Cyclists: How To Photograph The Moving Cyclist" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Difference Between Training with Heart Rate and Power" Article

Enter your details below so we can send you your free copy of the "Difference Between Training with Heart Rate and Power" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Peaks Challenge Series – Power to Weight Ratio and Tuning Your Metabolic Efficiency" Article

Enter your details below so we can send you your free copy of the "Peaks Challenge Series – Power to Weight Ratio and Tuning Your Metabolic Efficiency" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Introduction To Cycling Power Zones" Article

Enter your details below so we can send you your free copy of the "Introduction To Cycling Power Zones" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "How To Adjust Bicycle Derailers" Article

Enter your details below so we can send you your free copy of the "How To Adjust Bicycle Derailers" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "The Best Interval Training To Help Your Individual Cycling Time Trial" Article

Enter your details below so we can send you your free copy of the "The Best Interval Training To Help Your Individual Cycling Time Trial" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "The five top things cyclists get wrong with their training & how to fix them" Article

Enter your details below so we can send you your free copy of the "The five top things cyclists get wrong with their training & how to fix them" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Eight critical preparation tips for your next cycling event" Article

Enter your details below so we can send you your free copy of the "Eight critical preparation tips for your next cycling event" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of your Around the Bay Training Program

Enter your details below so we can send you your free copy of your Around the Bay Training Program

Thanks for requesting your free Around the Bay training program! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Tips On Cycle Bunch Riding" Article

Enter your details below so we can send you your free copy of the "Tips On Cycle Bunch Riding" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Seven Pro Tips For Descending And Cornering" Article

Enter your details below so we can send you your free copy of the "Seven Pro Tips For Descending And Cornering" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "Unwritten Rules Of Cycling Etiquette" Article

Enter your details below so we can send you your free copy of the "Unwritten Rules Of Cycling Etiquette" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "The truth about training with power - Part Two - How do I set my training zones and intensities" Article

Enter your details below so we can send you your free copy of the "The truth about training with power - Part Two - How do I set my training zones and intensities" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there. 

Enter your details below so we can send you your free copy of the "How to get the best out of your next European cycling holiday" Article

Enter your details below so we can send you your free copy of the "How to get the best out of your next European cycling holiday" Article

Thanks for requesting this article! We’ll deliver it to your mailbox in the next few moments. If it doesn’t arrive please check you junk mail folder as it may have ended up there.