5 Hydration Tips for the Filipino cyclist

We all know it’s hot here in the Philippines.

Riding out without proper preparation for the heat is like asking for trouble — you won’t enjoy the ride, plus, you might get in a really serious issue out on the road. Let’s avoid that!

Drink before you get thirsty. | Source

Here are some tips to help get you prepared for the tropical heat:

1. Drink up 300–500 ml of water first thing in the morning, this will not only prime your body to get up and going, it’ll also help replenish lost fluids from sleeping.
2. Before you start cycling, be sure to consume at least 300–500 ml of water, that way, your body has a nice regulation of fluid in order to avoid cramps and strains once you begin your workout.
3. Lost fluids need to be replenished, so keep an electrolyte drink handy. Electrolytes are lost when you sweat, and they’re responsible for a lot of bodily functions, having an imbalance will bring a dramatic drop in your cycling performance. Learn more.
4. When it comes to cycling, the rule is to drink before you get thirsty. Feeling thirst is an indicator that your body has already lost a LOT of water. Ideally target 1.25–1.5 liters of water an hour on hot days. Best to make it a habit of sipping water every 15–30 minutes.
5. Hydrate and replenish after each and every bike ride. You need to replace protein, carbohydrates, electrolytes, and water to help your body recover and get it ready for the next day. A quick recovery drink isn’t enough, you have to pay attention and keep hydrated the rest of the day too.

Remember — If you feel faint, dizzy or start to get a headache while out riding please stop and seek shade (or better still an air-conditioned room) and get medical assistance ASAP. Dehydration is a serious issue for athletes on hot days and can lead to death.

Points above are referenced from this article.

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