Hydration Tips for Cyclists

Proper hydration is important during exercise to regulate body temperature, keep us cool, lubricate our joints, and help carry waste from our bodies.

Throughout the day — but especially during physical activity such as biking — our bodies lose water through sweating. Drinking water and other non-caffeinated liquids help replace the water we lose. Being well hydrated also can help improve overall performance, according to Patricia King, a nutritionist at Group Health's Eastside Hospital in Redmond.

How Much, and When, to Drink
You should be well hydrated before you start riding. Try to drink about eight 8-ounce glasses of water each day. You can also drink green tea, fruit or vegetable juice, or eat foods with a high water content (such as tomatoes and watermelon) to increase the amount of water you consume.

About 2 hours before riding, drink about 12 to 16 ounces of water. This will help you get hydrated and allow time for your body to excrete excess water.

However, avoid drinking fruit juices just before riding because they might upset your stomach during exercise. Also avoid drinks that contain caffeine or alcohol. They increase urine production and take liquid out of your body, just as you are trying to replace it.

During the ride, try to drink every 15 minutes. Drink before you become thirsty — drinking just when you are thirsty is not necessarily enough to prevent dehydration, says Elizabeth Quinn, a Group Health manager and exercise physiologist. If you are riding in a hot or dry climate, you need to drink enough fluids to replace what you lose through sweating or evaporation.

Sports Drinks and Electrolytes
Generally, plain water is the best choice for short rides. If you are a high-endurance athlete or if you will be riding for more than an hour, sports drinks can be helpful in replacing salt and other electrolytes lost during strenuous physical activity.

Electrolytes — which include sodium, potassium, calcium, and magnesium — are minerals that are found naturally in the body. Electrolytes help maintain the balance of fluids in our bodies, and help regulate normal body functions, such as heart rhythm, muscle contraction, and brain function.

Many sports drinks, such as Gatorade, Allsport, and Cytomax, contain electrolytes. Check the bottle label to see if a drink contains these minerals. Sports drinks also can increase your endurance and help prevent exhaustion by providing fluids and carbohydrates at the same time.

If you want to try a different sports beverage, drink it when you're not on a long ride or doing other exercise. The body needs time to get used to new fluids, so testing these drinks will give your body time to acclimate. Drinking a sports drink for the first time during competition could result in stomach upset or cramping.

You can make a sports drink at home: add 1 teaspoon of salt to 1 gallon of lemonade.

Tips for the Ride
Try to drink water that is cooler than the outside temperature. Carry easy-to-use containers for your water, such as sports bottles that attach to your bike.

For convenience, consider using a hydropack. This is a backpack with storage pockets and a reservoir for fluid, with a small drinking tube for easy access. A wide variety of styles are available: Some are designed for biking. You're more likely to stay hydrated if it it's easy to take a drink.

If you have trouble drinking enough water, nutritionist King suggests adding a slice of lemon or lime to your water for flavor.

Signs of Dehydration
If you aren't drinking enough fluids before, during, and after riding, you may become dehydrated. Some symptoms of mild to moderate dehydration — such as stiffness and light-headedness — may not be apparent until you are already dehydrated.

Symptoms of serious dehydration
If you, or someone you're riding with, have symptoms of more advanced dehydration, seek medical care immediately, even if only one symptom is present.

By Erin Gunn
Group Health staff writer

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