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Tips To Stay Hydrated On Multi-Day Bicycle Tours
By spokesman | August 1, 2008
It is important to maintain the proper level of hydration when bicycling. During a multi-day bicycle tours, it is easy to become partially dehydrated. If that happens, you will have less power, will be less efficient and are more likely to get sick or have heat related problems. When it is cool or windy, it is easier to underestimate how much water you need. Here are tips to stay properly hydrated.
1 Drink Before The Ride
- Start the day hydrated and drink water or juice with breakfast.
- Remember that coffee and tea will dehydrate you.
2. During The Ride
- Try to consume 1 bottle per hour at a minimum.
- Always top off you water bottles when you stop to rest and carry enough water so that you don’t run out. I always carry at least 2 water bottles. On my C&O/GAP tour, I carried 3 bottles since I knew that water stops would be far apart. On supported tours, this is less of a problem.
- A Camelback makes it easier to carry more water and to drink while riding.
- Augment water with a sports drink. The flavor makes it easier to drink more. Additionally, you need to replace electrolytes.
- Even if it is cool or raining you still need to drink. You won’t feel as hot, but don’t stop drinking
- If your water is cool, you will drink more. On very hot days, refrigerate or freeze your water bottles before you start. An old trick is to slide a bottle in a wet sock. The evaporation of the water from the sock, keeps the bottle cool
3. After The Ride
- Just because you are done riding, does not mean you should stop drinking. You need to continue to drink so that you don’t start the next day dehydrated.
- Drink another bottle while putting away your bike, unpacking and cleaning up from the days ride.
- On many tours, riders consume alcohol. On my recent trips to Ireland and Italy trips, I drank more alcohol than usual. (Guiness in Ireland and Chianti in Italy) Alcohol will dehyrate you, so compensate by drinking enough water.
Be sure to read my post on the health issue associated with certain plastic water bottles entitled The Water Dilemma.
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Topics: Touring Tips |
August 1st, 2008 at 2:36 pm
[…] spokesman wrote a fantastic post today on “Tips To Stay Hydrated On Multi-Day Bicycle Tours”Here’s ONLY a quick extractOn many tours, riders consume alcohol. On my recent trips to Ireland and Italy trips, I drank more alcohol than usual. (Guiness in Ireland and Chianti in Italy) Alcohol will dehyrate you, so compensate by drinking enough water. … […]
August 2nd, 2008 at 9:46 am
One of the most useful hydration tools I’ve seen for cyclists is a new device called “AquaJoe”. It’s a sports drink powder holder/dispenser for cyclists & runners. It’s ideal for situations where yhere is access to clean water. You can see a video of it on www.aquajoe.com.
August 25th, 2008 at 10:48 am
Amazing. I’ll surf you blog. Will it be continued?
October 7th, 2008 at 1:33 pm
i am doing a multi day tour in the alps next year. i have a problem staying hydrated when riding as I seem to pee out most of what i drink very quickly. how do i know i am absorbing all I need to stay hydrated?
any other training tips to help me cycle the alps?
February 3rd, 2009 at 12:10 am
Informative post. You have a new subscriber:) All the best, Karson
September 24th, 2009 at 12:38 pm
I don’t know If I said it already but …Hey good stuff…keep up the good work!
I read a lot of blogs on a daily basis and for the most part, people lack substance but, I just wanted to make a quick comment to say I’m glad I found your blog. Thanks,)
A definite great read..Tony Brown