7 Ways to Avoid The Danger Of Dehydration

When you’re riding in normal environmental circumstances, you can lose 1 - 2 litres of sweat per hour, but when it’s hot this can be as high as 4 - 6 litres per hour.  So the danger of dehydration is at its peak right now as we do longer rides in hot temperatures.  Getting dehydrated doesn’t only affect your performance it can seriously endanger your health and in extreme conditions your life, so check out these 7 tips and stay hydrated:

1.    Hydrate before you need to
Drink before you need to because thirst alone is a late indicator of dehydration. Using a hydration pack or similar device on long rides will eliminate worries about stopping and possibly losing your group.  Otherwise consider taking an extra couple of bottles on behind your seat or stopping somewhere to refill.  Keep an eye on the colour of your urine, if you are doing a good job on replacement it should be pale yellow or clear.  If it’s dark yellow you need a lot more fluid.

2.    Get the most from your rehydration drink
Just because sports drinks contain electrolytes and carbohydrates it doesn’t mean you don't need to drink as much. It’s the liquid your body needs most.  The sweet taste often keeps you from drinking enough, so try taking an extra bottle of plain water to alternate.

3.    Keep drinks cool to increase intake
Add ice before your ride or freeze half a water bottle of fluid the night before and then add water or extra rehydration drink like Peak Fuel sports drink just before your ride.

4.    Weigh yourself
Most of your weight loss during a ride will be fluid (1/2 kilo equals about 600ml). A drop of up to a kilo won't impair performance too much, but any more and you need to rethink the way you hydrate.

5.    Wear the right clothing
Choose light coloured clothing that reflects heat; a loose weave jersey and shorts made of wicking material that are designed specifically for your kind of riding are best.

6.    Cool your head
Modern well vented helmets funnel the wind onto your head and are actually cooler than your bare head, and the helmet has the added benefit of insulating your head from the heat of the sun's rays.

7.    Extreme hydration for extreme conditions 
Under normal conditions, you should be drinking a minimum of 100 to 150 ml of fluid every 15 minutes and should aim for 1 standard water bottle per hour. When extreme conditions of heat and humidity are anticipated drink 600 ml of cool water 2 hours before exercise, 200 to 400 ml 30 minutes before and then 100 to 200 ml every 15 minutes during your ride.