Thursday, September 21, 2006

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.)


Blogger Josh and Barb said...

And don't forget- if it's a UCI race, hand-ups are not allowed! -j

9:00 AM  
Blogger funkdaddy said...

Hey Dave, don't you, like, work for Camelbak? This is shameless self-promotion...

2:28 PM  
Blogger Dave Carr said...

I'm just saying... maybe I know what I'm talking about. No product plugs here.

10:42 AM  

Post a Comment

<< Home