Hydration tips from TST rider, Ayla Withee, Registered Dietitian @EatSimply TODAY: Drink extra water to ensure that your body is starting the Trek well hydrated. TOMORROW: 2 hours before: Drink at least 16 ounces of fluids up to 2 hours prior to the start of the Trek. The kidneys require 45-90 minutes to process liquids and 2 hours will give you adequate time to use the restroom before the start of the event! 5-10 minutes before: At least 8-16 ounces of water or sports drink During the ride: Drink before you are thirsty. It is important to remember that our thirst cues are delayed. In fact, by the time you are thirsty, you will have lost 1% of your body weight causing your heart to beat 3 to 5 more times per minute. So, it is very important to drink water regularly and replace electrolytes lost in your sweat with sports drink. Ideally, you will replace what you’ve lost in sweat with water and sports drink (which requires knowing your sweat rate) but a good rule of thumb is 8 ounces of water, sports drink or diluted juice every 20 minutes. In addition, you should be consuming salty foods during the ride to help replace sodium losses. Note: Your sports drink/electrolyte beverage should provide 50 to 80 calories per 8 ounces plus 110 to 170 mg sodium. After exercise: Drink 12 to 20 ounces of water or sports drink within the hour after exercise to enhance recovery and reduce soreness.
Posted on: Thu, 18 Jul 2013 16:03:08 +0000
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