When cycling, drinking enough water is very important because it helps your muscles and brain to perform effectively, prevent dehydration and regulate body temperatures. Your brain and muscles require electrons and ions to function properly especially during a strenuous exercise such as riding a bicycle. Therefore, whether you are cycling to exercise, as a sport or even as a recreational activity if you want to recover fast, you should keep your body hydrated because water provides ions and electrons to the body.
However, it is not easy to keep yourself hydrated if you don’t know how to do it. Here are 5 ways to keep yourself hydrated while riding a bicycle:
- Always carry a reusable water bottle
It is very important to have a reusable bottle of water with you every time you are riding a bicycle. With a reusable water bottle, you will not only be able to carry water while cycling but also refill the bottle as you make stops when cycling. If you are planning to cycle over long distances, you need to carry enough water with you or arrange how you will refill your water bottle as you cycle. Remember, you can carry two or three water bottles of water to last you until you refill again.
- Dress appropriately
There are different types of cycling gear in the market for use under different weather conditions. If you are planning to cycle on a sunny day, you should wear a lightweight cycling gear with wicking properties to help you cool off and avoid over sweating. There are plenty of hot weather cycling clothes to choose from, you just need to do a thorough research online. You should know that the more you sweat, the more you become hydrated and thus drink more water. By dressing appropriately, you will be minimizing the rate of sweating and since you will be carrying a bottle of water with you, you will stay hydrated all through.
- Drink a glass of water in the morning and in the evening
Normally, you should drink about 1.5 – 2 litres of water or more each day. Therefore, if you have a habit of taking a glass of water or fruit juice in the morning and in the evening, you will have started and ended your day well. Besides hydrating your body, water helps in digestion and if you are planning to ride a bicycle indigestion might ruin your day.
- Eat hydrating foods
After or when taking your meals, you should include hydrating foods such as watermelons, cucumbers, oranges, celery and peppers among others. Hydrating foods contain high water content and fiber and this is vital to hydrate the body and in facilitating digestion of food. However, since you cannot eat all hydrating foods in one sitting, you are advised to eat them in intervals. You don’t have to eat hydrating foods in your home only, you can as well buy them in grocery stores or along the road as you cycle.
- Cycle during morning or evening hours
Although you can ride your bicycle at any given time, it is advisable to cycle in the morning or evening especially during hot weather. This will help you minimize sweating and thus loss of water. Sometimes, you can get dehydrated regardless of the amount of water if you sweat a lot. To avoid this, consider cycling when temperatures are low, there are clouds when the sun is rising or going down and not at noon.
Storing the drinks handy is also a good practice. You can use a separate beverage cooler at home to keep your drinks cool and quickly grab one when going out. Finally, it is important to understand that the amount of water you take can be determined by a number of factors. Your body size, weather conditions and cycling distance are just some of the factors that can affect the amount of water you need. However, avoid drinking a lot of water at once when you are about to start cycling or when cycling because you can end up feeling uncomfortable. Instead, drink little amounts of water or juice often.