Hydration is one of two most important things you have to do after riding in the heat. The goal is to quickly replenish the fluids and electrolytes you lost by sweating. There are several rules of thumb you can follow. Drink about 150% of the weight you lost through sweat. If you’re 1 kg lighter after your ride then you should drink 1,5 litres of water. Spread this amount over several hours, drinking it all at once wouldn’t be effective.
Stick to drinking plain water for hydration after a ride. Recovery drinks that contain carbohydrates, protein, and electrolytes should only be used if you have another ride planned for the same day, or if you’re riding hard every day, for example during a training camp. You can also use a recovery drink after single rides that are particularly demanding or long.
Avoid alcohol if you want to maximize recovery. There is no benefit to having a colder beer after a hot ride when it comes to hydration or performance. Of course, if recovery or weight loss is not a main priority on a given day, responsibly enjoying a drink with your cycling friends is a great idea.
If you prepare well and understand what to do when a heat crisis is coming on, you will be able to ride in the heat safely. © Profimedia The second most important thing after riding in the heat is cooling down. When you finish riding in […]