Planning for a long ride? Know how much water is enough to keep you going

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In order for a human body to function properly, it requires an adequate hydration. More essentially needed for Cyclists during training workouts or in a race. It is similarly important even for those riders opting for long rides on weekends. Drinking on a regular intervals during a ride maintains enough blood volume keeping the muscles work and boost to produce sustained sweat to stay cool. It is significant to note that loosing too much body fluids without replenishing  will lead to blood thickening that causes dehydration and lay a rider to slow down and probably finish a hard ride.

Muscle cramping in the lower leg is a common symptom of dehydration for Cyclist which is typically accompanied by fatigue. More often than not, many believe that drinking electrolytes can avoid cramps. It is however considered to be a myth and won't ease the pain and discomfort. New research suggests that cramping is less likely because of dehydration and more likely due to fatigue and as a consequence of overexerting the fitness level of intensity.

Now for the main point, here are some tips to keep you stay long on the saddle:

1. Have an adequate hydration pack or water bottle/s (depends on how far and how long is the ride).
2. Must consume 500ml of water each hour.
3. Drink a mouthful of water every 15 minutes during ride (don't wait for your thirst).
4. Don't think too much about what you will mix with the water, the water is what's most important. If you choose to add boosting agents, I suggest to go with natural add-ons such as honey, lemon or lime. You may want to try paragis, it's just a blend of water and a kind of wild grass that will surely do endurance wonders!
5. Do not rely too much on commercial sports and energy drinks (may contain blend of sugars like glucose, fructose and sucrose which quickly release the energy).

It is worthy to note that the recommended amount of water is relevant not only on hot season but also during cold months. Dehydration during winter can also be dangerous since the body doesn't immediately sense thirst. Breathing in cold dry air becomes heavy and deep which causes notable fluid loss. Sweating also is not noticeable because it vaporizes quickly in the cold.

Maintaining the optimal hydration level during ride will help speed the body's recovery process. It will lift the rider's spirit and remarkably improves performance.

The next time you plan for a long ride, always consider to bring with you enough water that will last to enjoy and finish the ride.

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