Summer Time Hydration

Here we are, heading to the hottest stretch of the year. Now is the time to really, really pay attention to our fluid intake. Whilst on a 4 hour training ride Monday I had to stop almost every hour to refill my water bottles. The temperature at the time was in the 90's with the humidity at a modest 87%. Conditions like those can be very hazardous without proper hydration. Here are some tips to have an edge on the heat.

• Drink Constantly thoughout the day, thirst is a poor indicator of your hydration levels.

• Drink Sports Drinks, (Gatorade, Powerade, etc) if your exercise session is lasting longer than an hour. Sports drinks contain nutrients (electrolytes and carbohydrates) your body needs to function at its optimum ability.

• When in competition/training drink before you are thirsty. Waiting until thirst "kicks in" usually means its too late. The bodys performace will decrease rapidlly if you wait too long before drinking. Imagine a bucket of water (your body's hydration/ nutrient storage) with a small hole in the bottom. Over time the water level in the bucket will decrease, there is no way to cork it, but you can keep feeding adding to it to prevent it from emptying.

• Avoid alcohol and caffine after exercise. Yes we sometimes cherish "the cold one" after a training ride or workout but thats isn't the best thing to put into your body at that moment. Carbohydrate and fluid replacement are the most important after the workout. Remember the bucket? Just because you stop exercising the hole in the bucket is still at work.

Yours in health,

Aaron