Water, water everywhere…

Now it’s warmer let’s talk about water and hydration

Water plays an integral role in our ability to function and a surprisingly small level of dehydration soon becomes a problem.

HOW MUCH?

It takes just a 2 per cent loss of water in relation to bodyweight to see a detrimental effect on performance. If you weigh 75kg, do a four-hour ride and lose 1.5kg of water, you could expect to see your performance plummet towards the end. Look out for this on summer outings.

GETTING SERIOUS

Losing more than 2 per cent can cause high electrolyte loss and you may start to feel weak, nauseated, bloated or confused. Developing muscle cramps, headache, slurred speech or swollen hands and feet during or after prolonged exercise can be symptoms of dehydration and hyponatremia (severe loss of electrolytes).

WORK OUT YOUR SWEAT RATE

Do a basic sweat-rate test to find out how much water you’re losing. A turbo works well for this as it’s in controlled conditions, but it’s best to do it in the environment you’re most used to riding in.

• Weigh yourself without clothes before the ride

• Carry a known amount of water and ensure you drink all of it during the ride

• Add any food or gel weight

• After the ride, strip, dry yourself and weigh in. Comparing the results of the two weigh-ins, you can work out your sweat rate at that ride’s intensity, duration and climate. For example, if you weighed 75kg before a one-hour ride and 73kg after but drank 500ml (0.5kg) water during the ride, then you lost 2.5kg of water in one hour. If you had a pee, add the estimated weight you lost. Knowledge is power and when you know your sweat rate you can make sure you’re taking on enough liquids to avoid dehydration.

This homemade 3 per cent solution hydration drink is optimised to prioritise fluid absorption:

• 600ml water

• 12-18g sugar or maltodextrin

• 1g salt or 1 electrolyte tab ~400mg sodium

• Citrus juice to taste