Staying Hydrated
Keep your engine cool
Ever found yourself losing concentration toward the end of a ride or race on a hot sunny day? Felt cramp or fatigue set in despite downing water? Staying hydrated is easier than you think.
When we sweat over a period of time, say a three hour hare and hounds or long trail ride, we don’t just lose fluids, we lose electrolytes too. Electrolytes are essential minerals like sodium, magnesium and potassium, also referred to as salts. Your body needs to keep them in balance to maintain normal function and to avoid muscle weakness, cramping, headaches, confusion and other dehydration symptoms. Often people think they haven’t had enough sweet stuff when it’s the salty they most need!
You should arrive for your race or ride well hydrated, pee a light straw colour having drank your NHS recommended 1.5 - 2.5 litres a day. Any liquids count but they may come with side effects..! Maintaining a balanced diet will ensure you consume enough electrolytes day to day but if you do find yourself dehydrating on the bike consider adding electrolyte tablets or powder to your drink and sip little and often. Sports performance tablets are ideal but dioralyte sachets have been known to be effective as well. The main salt to worry about is sodium although a good product will contain other essential electrolytes like potassium, magnesium and calcium.
Have a plan for how you will hydrate at races including when you will drink. A good benchmark would be to take a few sips every time you go through lap scoring although if the lap is more than 15-20 minutes you might want to chose a second place on the course to take a sip!
In addition to hydrating well, wear breathable or wicking clothing, stop in the shade, and keep an eye on your muckers for signs of dehydration.
Products I like to use to help me stay hydrated:
SIS Go Powder - I drink this the day before a race as it is packed with carbs as well as electrolytes. I will then have a swig of this in the pits
SIS Hydro tablets or GU Hydration tablets - both good choices to add to your fluids whilst riding in the heat or conducting high intensity training
USWE Outlander 2L hydration pack - It comes with a smaller bladder so I fit another brand inside…
OMM 3L bladder - carries more fluid and can fit it in the Outlander with 2.5L of fluid in which is about right for me when I am racing 3 hours. The seal is also easier to use than other brands and the bladder material is robust. The tube connections are interchangeable so you can fit a helmet ‘hands free’ system to it…
Leatt hands free system - enables easy access to your drink although many riders have a normal tube and put it into their mouth during long straights or when riding through lap scoring.
Old race jersey with holes cut in for extra ventilation.