Hydration tips brought to you by 100plus

It is important to be well-hydrated when training for the ride, as dehydration can affect your performance.

Dehydration leads to poorer muscle endurance and weaker mental strength, resulting in fatigue and poor coordination. You should keep yourself hydrated during exercise to achieve optimal results from your training.

You are recommended to drink adequately before, during and after the ride to prevent heat stroke which is common when cycling in Singapore's hot and humid weather climate.

Determine your sweat loss

Using the following sweat loss calculation method, you can develop a hydration plan to ensure you drink enough in preparation for the ride. The amount you consume should be about 1.5 times the sweat loss to restore the fluid balance.

1. Take your weight before the ride in minimal clothing. Towel dry and weigh yourself after the ride, in the same clothing. Subtract this weight from the one before the ride.
   (eg. 60kg - 58kg = 2kg)
2. Take note of the volume (ml) of fluids consumed during the ride.
   (eg. 500ml from the drink bottle)
3. Measure the difference in your weight before and after going to the toilet after your ride, if any, to account for urine losses.
   (eg. 59kg - 58kg = 1kg)
4. Sweat loss = (1) + (2) + (3) = (2kg x 1000) + 500ml - (1kg x 1000) = 2000 + 500 - 1000 = 1500ml
   

 After the ride, you should be drinking 1500 x 1.5 = 2250ml of fluid

 Your hydration plan helps to:

• Identify how much you should drink to replace the sweat loss.
• Prevent dehydration in between your training sessions and during the ride.
• Reduce the possibility of over-hydration. Drinking more water than the sweat loss can dilute the normal concentration of sodium in the blood leading to a life-threatening condition called hyponatraemia. Its symptoms include lethargy, confusion, leading to seizures, coma or death. This is common in athletes who gain more than 2 to 5kg from over-drinking or those who drink more than 3 litres during exercise.

Hydration Tips

Before your ride

• On race day, drink at regular intervals. Don’t drink only when you are thirsty as you might be dehydrated by then.
• Hydrate with about 300ml to 400ml just before the ride.

During your ride

• Make it a habit of consuming small amounts of fluids frequently during the ride.
• An endurance athlete may typically drink between 400ml to 1000ml per hour (100ml to 250ml every 15 minutes), but you should only use this as a guide and listen to your body as you ride along during training.

After your ride

• Continue drinking at regular intervals for 2 to 4 hours after your ride to fully re-hydrate.

Drink the right fluids

Caffeine-containing fluids such as cola drinks, tea and coffee as well as alcoholic beverages are not considered ideal rehydration choices as they increase urine loss.

Opt for sports drinks as they can fulfill your fluids and carbohydrate needs after the ride. Nutritionists recommend a 50g carbohydrate intake post workout to replenish the loss during exercise. Feel free to treat yourself to palatable, cool and flavoured sports drinks as you’d be encouraged to take more fluids.

Not sure what is the best post-workout drink? Know what goes inside each beverage and choose the right drink for your body!

Source: Performance Nutrition Unit, Singapore Sports Institute