Summer weather means more time to ride bikes, but the increased temperatures can bring on the challenge of remaining hydrated. Any cyclist that has suffered from a muscle cramp or a post-ride exploding headache can appreciate the need to properly hydrate. A proper hydration strategy can have a big impact on your cycling performance, as well, as your recovery.
One aspect of a hydration strategy that is commonly overlooked is how much fluid you drink before and after your workouts. Because many cyclists are busy at work, or home, or enjoying other summer activities, it’s easy to fall behind on water intake. To help eliminate that problem is an app iDrated. iDrated is a hydration monitor, water log, drink alarm designed to keep users hydrated. The app is easy and simple to use. Thanks to a built-in tutorial, users don’t have to waste their time trying to figure out how to use it. What’s most helpful is that the app informs users how much more they need to drink along with an actual time estimate for when they should drink more water. As a bonus, iDrated keeps track of the current week’s hydration levels, and users earn medals for staying hydrated. This is a great tool to help you stay properly hydrated in between rides.
The other aspect of a hydration strategy is your water and fluid intake prior to, during, and post-training on the bike. Some suggest consuming 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 hotter days. Yet, there are many contributing factors that determine your hydration needs. From our perspective at Peak Cycles Bicycle Shop, we can’t dial in your specific needs but we do know that water is 60% of your body weight and the number one concern on any athlete’s intake list for both performance and health. With that in mind, we focus on offering a variety of ways to get your hydration needs to be met while riding.
The first and most obvious way cyclist carry their water is with bottles. They are plentiful, easy to clean, and at BikeParts.com we have a huge variety including insulated water bottles that are great for keeping liquids cool in the hot temperatures. In addition, we have Camelbak eddy+ Water Bottles, Camelbak Kids Insulated Eddy Bottle, and Camelbak Podium bottles. A good rule of thumb is to have a variety of bottles on hand for different types of rides. This is especially true when bottles get lost by bouncing out of their cages.
Speaking of that, most mountain bike riders are all too familiar with the bottles bouncing out on tricky descents. As a result, having a bottle and wearing a hydration pack can be helpful. Again, there are many variables to selecting the best pack for the ride. Do you need a 50 oz? 70 oz? Or 100 oz bladder? Is the option to carry extra clothing, like a rain jacket needed? Fortunately, we have a large assortment of sizes and manufacturers to choose from including CamelBak, Aurora, and Deuter Packs. We even wrote our own review on the Camelbak Chase Vest.
To train and compete at your best during this summer, it is important to understand how your body copes with heat, and what you can do to stay hydrated. Everyone adapts differently to heat stress. Need more tips? Stop by the Peak Cycles Bicycle Shop in Golden, Colorado to chat with our racers, mechanics, and other cyclists to see what works for them. Maybe you’ll learn some new hydrating strategies and you can check out our huge selection of hydration options and bike parts too!