This is a study by Edward Coyle Ph.D. Director of the Humane Performance.
Laboratory at the University of Texas (Walsh 92).
Dehydration can possibly increase metabolic stress on muscles. It also.
causes problems on your internal thermostat by decreasing blood flow to the skin,.
slowing sweat rates, and increasing the time needed for fluids to be absorbed.
into the blood stream. What is worse, by the time you feel thirsty, your body.
has already lost 1-2% of its body weight. Drink lots of water every day, but.
before a long ride or a race, start hyper hydrating twenty four hours in advance.
Avoid drinks containing alcohol or caffeine because they both make the body.
excrete more water. If you can not meet your calorie needs, use sports drinks,.
recovery drinks or other liquid supplements. Try to step fluid lost to sweat,.
practice drinking strategies during your training. Determine how much sweat you.
lose by weighing yourself before and after your rides Every pound lost equals.
sixteen ounces of fluids. It takes practice to drink more than a quart of fluid.
per hour without getting cramps or internal discomfort. A hydration bladder.
system such as Camelbak, provides water and will help you drink more (Walsh 94).
After you have ridden for a while drink plenty of fluids. What you.
drink after the ride can make a difference. Coyle also compared the effects of.
drinking nearly two liters of water, sport drinks, or diet cola in athletes two.
hours after a workout, the results showed diet cola replenishes 54% of the.
fluids lost; water, 64%; and sport drinks, 69%. Before or while riding you.
should eat salty snacks. Sodium makes your blood like a sponge so you can.
absorb more water and excrete less. Athletes such as cyclists should also drink.
plentiful with meals and snacks, because food naturally contains many times more.
sodium than soft drinks or energy bars (Walsh 95).
About 60% of your daily fluid comes from the food you eat, but some.
