Colorado is beautiful this time of year. Summer is coming to a close and temperatures are perfect for getting outside. Cycling, both road and mountain, have become increasingly popular. But, just like any other sport, hydration is crucial. So whether it's your first time or you've been an avid biker for years, here are a few basic tips for staying quenched on your next ride.
If you know you're going to be taking a strenuous ride in advance, take the time to hydrate. Start by drinking 12 to 16 ounces of water about four hours before you depart. Two hours before, sip another 12 ounces.
Eating on the Go
If it's a longer trip you're taking, don't forget to pack snacks or even a quick lunch. You'll be burning a lot of calories and your body will need the energy. Before you chow down, try to drink 8 ounces before hand. This will help with digestion as well as prevent mistaking hunger for thirst.
Be prepared for frequent pit stops if you are aiming to stay hydrated. While riding, you should try to consume anywhere from 16 to 64 ounces an hour depending on temperature and exertion level. Stopping about once an hour is a sign that you're drinking the right amount and staying hydrated.
Play it safe
If you're participating in a race or just happen to be passing a water source, always take advantage of the water provided. Although you might not be thirsty, it's best to always play it safe. Take a few sips from a full water bottle and then top it off. You'll thank yourself down the road.
Of course, the most important tip of them all is to listen to your body! Everyone is different and it might take some time to find what works best for you. Try recording the amount of water you consume each trip along with calories or any other energy aids consumed. This will make it easier to compare what works and what doesn't and will result in a more enjoyable ride.