On The Pegs June 2020 - Volume 5 - Issue 6 | Page 133

On The Pegs VOL. 4 ISSUE 7 - July 2020 133
(3RD EDITION) HUMAN KINETICS: BROOKLINE, 2003.
Hydration
Fluid intake is the most important nutrition consideration for any athlete, especially
ìoutdoor athletes.î During intense exercise, your muscles can generate
up to 20 times more heat than at rest. What this means for you is fluid loss and
possible dehydration. A 3% loss of water (~4 Ω lbs.) through sweating can have a
significant impact on your performance.
KEY POINTS ABOUT FLUIDS
1. RIDERS MUST DRINK TO STAY HYDRATED.
2. PRACTICE DRINKING FLUIDS DURING PRACTICE RIDES TO ìTRAINî THE BODY
TO TOLERATE FLUIDS DURING RIDING EVENTS.
3. USE A SPORTS BOTTLE AS A VISUAL CUE TO DRINK.
4. TAKE ADVANTAGE OF ANY BREAKS TO AND DRINK STAY HYDRATED.
5. IF AN EVENT IS EXTREMELY INTENSE, LASTS LONGER THAN AN HOUR, OR THE EN-
VIRONMENT IT IS HOT OR HUMID, RIDERS SHOULD USE COMMERICAL SPORT DRINKS.
6. IT IS IMPORTANT TO MONITOR COLOR AND VOLUME OF URINE TO DETER-
MINE HYDRATION LEVEL.
7. ALWAYS REMEMBER TO DRINK PLENTY OF FLUIDS WITH MEALS.
SITUATION RECOMMENDATION TIPS
• 2-3 HOURS BEFORE EXERCISE: 16-24 0Z. (2-3 CUP
DRINKING 2-3 HOURS BEFORE EXERCISE ALLOWS ENOUGH TIME FOR FLUID TO
BE LOST THROUGH URINE BEFORE EXERCISE BEGINS.
• 30 MINUTES BEFORE EXERCISE: 5-10 OZ. (~ Ω-1 CUP)
NOTE: THERE IS NO BENEFIT TO TAKING MORE FLUID THAN THIS.
• DURING EXERCISE: 5-10 OZ. (~ Ω-1 CUP)
EVERY 15 MINUTES
NOTE: ONE GULP EQUALS ABOUT 1 OZ.
• AFTER EXERCISE: AT LEAST 20 OZ (2 Ω CUPS) FOR EVERY POUND LOST DUR-
ING EXERCISE
WEIGH YOURSELF BEFORE AND AFTER EXERCISE FOR AN ESTIMATE OF WATER
LOSS.
REFERENCES: (1) BERGERON MF. SODIUM: THE FORGOTTEN NUTRIENT. SPORTS SCI
EXCH. 2000; 13:1-8. (2) MURRAY B. FLUID, ELECTROLYTES, AND EXERCISE. IN: DNFORD