Who doesn’t love a long cycling session, especially during the North Dakota summer? The grass is green, the flowers are blooming, and the plains sprawl out before you. But despite our frigid winters, our hot summers can pose a bit of an obstacle when it comes to staying hydrated. So, before you go on your next cycling adventure, here’s what you need to know about staying hydrated so that you can stay safe, healthy, and at peak performance.

What to Know About Dehydration

During the hot summer months, cyclists can lose up to 34 ounces (that’s one liter!) of water per hour. Physical performance can significantly decline after losing just 2% of your body weight in fluids - that’s just a few pounds of water! Depending on the intensity of your ride and the temperature outside, without proper hydration, this means your performance can noticeably decline in less than an hour.

Your Hydration Battle Plan

To stay properly hydrated during a ride, it’s important to not be playing catch up. Drinking plenty of water not only during and after a ride, but also before, is essential. And you don’t want to just drink a quick glass of water right before hopping on the saddle! Make sure you have been drinking water throughout the day so that you’re staying hydrated, not getting re-hydrated.

It’s also important to drink water before you’re feeling parched. Your body can take about 15 minutes to absorb a glass of water; so, the best course of action is to account for these 15 minutes when you’re planning your water breaks. This will also help you to not get caught in the re-hydration game.

One final tip worth noting: Cold water is absorbed by your body faster than warm water!

More Than Just Water

Water is important, but that’s not all you need! On short rides, having just water may be enough, but longer rides and hot weather require additional electrolytes. Sodium tablets and hydration chews can help replace the salts you sweat out. Other options include electrolyte-containing sports drinks (such as Skratch hydration drink mix or Gatorade), coconut water-based sports drinks, or the cycling fan favorite, pickle juice.

Eating a carbohydrate-rich snack before your ride will also work with your hydration efforts to help your body perform at its best.

Signs of Dehydration

It’s important to know when dehydration rears its ugly head. Dry mouth, dizziness, and fatigue can signal that it’s time to take a break and re-hydrate before continuing your ride. Ignoring dehydration can lead to more serious problems, such as heat exhaustion and heat stroke.

Remember: Prevention is best!

Visit 701 Cycle and Sport Before You Go

Whether you need to stock up on electrolytes, a new or better hydration setup, or other protection for the road, we’ve got your back. Cycling is all about being ready for whatever the road throws at you; face it head-on by being prepared!

Stop by the shop, and we’ll help you get ready!