How to Prevent Dehydration While Road Biking

Staying Hydrated

Cycling is a high endurance sport which can cause you to sweat a great deal. Excessive sweating can cause dehydration. To prevent dehydration while road biking, it is essential to carry an adequate supply of fluid with you at all times. Dehydration warning signs include muscle cramps, headache, nausea, fatigue, dizziness and excessive thirst. Left untreated, extreme dehydration can lead to heat exhaustion or heat stroke. Staying properly hydrated can help prevent these problems from occurring.

Things You'll Need

• Water bottles
• Water and/or
• Electrolyte powder and/or
• Electrolyte drinks

Instructions

How to Stay Hydrated with Electrolyte Solutions

1. 

   Choose a brand of electrolyte powder to use. Gatorade, Powerade and GU20 are all reputable companies that make a variety of flavors of electrolyte drinks. Electrolyte drinks can be purchased in ready to drink liquid form, or in powder form. The powder form lets you make up the exact amount you need for your cycling activities.

2. 

   Mix the electrolyte powder with water, according to the manufacturers directions. You can also adjust the quantity of water to suit your personal taste when using the powder variety.

3. 

   Fill your water bottles with the completed electrolyte solution. A bit of ice can be added to each water bottle to keep the electrolyte solution cold. Additional containers of electrolyte solution and/or water can be kept in a cooler, inside your vehicle. When you return from your road bike ride, you will have a cold drink waiting for you.

4. To stay properly hydrated, you should take a drink of water, or electrolyte solution, every 15 to 20 minutes while out riding your road bike. You should take a drink at least this often even if you don't feel thirsty. Being thirsty is a sign that you have already begun to become dehydrated.

Tips & Warnings

• Although a hydration pack, such as a Camelbak, which is worn similar to a back pack, can be used while cycling, most road bikers will find this to be too hot and heavy and rather uncomfortable. Most road bikers prefer to carry one or two water bottles, mounted on the frame of their bike, to stay hydrated. The water bottles can be periodically refilled, if necessary, on long rides.

• Athletes that train in particularly hot areas, such as south Florida, should always hydrate with an electrolyte solution rather than water. The high heat in these areas will cause the athlete to sweat more than normal. The body looses potassium and sodium when it sweats. Electrolyte solutions helps to replace these lost nutrients while keeping you properly hydrated.

Resources

• Gatorade Website
• Powerade Website
• Gu20 Sports Drinks