Proper Hydration: It’s Importance in Biking Performance.
Jennifer Neitzel, PT, MS, OCS, LAT, CSCS, CPI
Drinking fluids is essential for top biking performance. If you do not take in enough fluids, you reduce your ability to provide adequate circulation to the muscles. This not only hurts your performance, but can also endanger your health.
PREVENTION:
On a daily basis, drink fluids throughout the day. As a generalized rule, one can easily determine if they have had enough fluids by monitoring the amount and color of their urine (unless one is taking certain vitamins, eating certain foods (beets) or taking other medications which can change the color). You should urinate frequently throughout the day and it should be a clear, lemonade color and in significant quantity. You do not have to drink only water for fluids (although it is the healthiest), juice, lemonade, sports drinks, and caffeine-free soft drinks will all suffice. Beverages with alcohol and caffeine cause a dehydrating effect and should be avoided or minimized. Sports drinks have not been proven to offer an advantage for enhancing performance over water and natural fruits as recovery foods.
PRIOR TO HARD BIKING:
Drink extra water, juice or other fluids during the morning before your race or hard day of biking. Drink 16-24 oz (1 large water bottle = approximately 28 oz) of fluids up to 2 hours prior to the start of the race or hard ride. Five to ten minutes before the start of biking, drink another 8-16 oz of water (approximately ¼- ½ a large water bottle).
DURING HARD BIKING:
Try to drink 8 oz of fluids every 20 minutes. Even when it is cold out, it is important to be properly hydrated.
AFTER BIKING:
Drink to quench you thirst and even more thereafter. The best method for proper re-hydration is to weigh yourself before and after intense biking and drink 20-24 oz of water for every 1 pound lost (approximately 1 large water bottle). It is important to remember to drink before you get thirsty. By the time your brain signals that you are thirsty, you will have lost 1% of your body weight. By 2% dehydration, you may have reduced your work capacity (athletic performance) by 10-15%. Water is not only important in biking performance, but is important for maintaining healthy joints, prevention of low back pain, prevention of migraines, and reducing fatigue.
