Hydrate or Die

With hot weather here in the early season don't forget to hydrate for races. Don't need water for a short race? Remember Lance Armstrong in the 2003 Tour lost almost 10 lbs -- and the stage win -- due to dehydration in a 1-hr time trial. So follow these tips.

- Hydrate before, during and after an event. If you don't have handups available for the race, make sure to drink extra in advance. And good re-hydration afterwards will improve your recovery.

- Don't just drink plain water. Plain water alone will not replace the electrolytes lost when you sweat, but will dilute your blood with extra water. For best fluid balance drink a sports drink with significant sodium (500-700 mg per liter, or 125-200 mg per 8 oz). The electrolytes and carbs also improve absorption compared to plain water.

- If you can't stomach the sweetness, you can dilute the drink but make sure to add back sodium to get the right balance (1/4 tsp of salt per liter should be plenty). Or make your own low-sugar beverage with a home brew of Crystal Light (diluted to taste) and 1/4 to 1/2 tsp salt per L.

- Pay attention to the heat. Stay in the shade. Wear sunscreen. Call your mother. (That last point isn't about hydration, but you should follow it anyway.)