Hydration - Don't Cramp Out!

by Kevin Horio, April 2011

Whether it's hot, or it's not, you will need to stay on top of your hydration needs for an endurance ride, including the Tour de Cure.  This does not just mean that you should drink water, but you'll need to take on electrolytes as well because you will be losing those along with your perspiration.

Don't end up cramping on the side of the road for your big Tour de Cure ride!  Give some thought toward hydrating properly.

Here are a few tips:

• Hydrate Before the Ride
  Don't go into the day of your ride dehydrated - you should keep on top of your hydration levels everyday, especially the week before the ride.  Although there is variation depending on your body makeup, activity level, and so forth, a good rule of thumb is the "8 x 8" rule - drink eight 8 oz. glasses of fluid per day (all fluids count towards this amount).  That's a half gallon!  And no - beer does not count.  Alcohol will dehydrate you, as well as excessive caffeine - so be mindful of this.
  
  
• During the Ride
  Drink 17-25 ounces of fluid per hour during the ride.  That's one small to large water bottle per hour.  The exact amount that works best for you will depend on the ride conditions and your individual makeup.  Figure out what works best for you on training rides.
  
  
• Don't OVER Hydrate
  Yes, you can over-hydrate.  And if you do, you can reduce your effective electrolyte concentrations and cause cramping this way as well.
  
  
• Take Electrolytes
  Electrolytes come in many forms - some are powder mixes you add to your water, some are capsules or tablets you take with water, some are fizz tablets you drop into your water.  Find what works best for you, follow the guidelines that come with your electrolytes, and fine tune for your specific needs during training rides.
  
  
• Work Out Kinks During Training Rides
  Get to know what your body needs by testing products, approaches, and amounts of hydration and electrolytes during training.  Then stick with this formula on the day of your ride, don't change things to an unfamiliar setup for ride day - your testing during training will pay off!
  
  

Here is a great article from Hammer Nutrition on hydration, electrolytes, and other tips to prepare for your big ride!

Find and use whichever products work best for you.  But as a suggestion, I've been using Hammer Nutrition products for over 3 years now and I have NEVER HAD A CRAMP while on their stuff - SERIOUSLY, NEVER!  I am so impressed by this that I use almost everything they make - gels, long distance fuels, electrolytes, supplements.  And they have wonderful customer service and great information.

If you are thinking about trying Hammer, order through this link and receive a 15% discount on your first order.

Full Disclosure:  The Hammer referral program provides 25% of your first order as credits to my Hammer account. I've talked to Hammer about donating that money to the Tour de Cure, but their policies preclude that because they simply get too many such requests.  But what I will do is place those dollars toward bulk orders of day-of-event products for our Team Red members - Hammer Bars, Fizz electrolyte tablets, and so forth.  I'll get whatever I can and make them available in the Team Red tent at the Tour de Cure.  So, everyone wins!

*** Note that I am not a doctor, so please check with your physician before you start a strenuous training program and validate the suggestions I have provided here.