Top Hydration Tips For Cyclists

You know how it feels like when you are looking for something that you really don’t have any reference for comparison, right? The challenge becomes tougher when you try to find that product in a market where you have never been yet. The same feeling reverberates when you are doing an activity, like biking, for the first time. You don’t know until how long you will endure. For how many bends will you be ever to keep up. How long will it take before you’d need the urge to hydrate so you will be at your best while on the bike? Having the best water bottles for cycling is not the ultimate thing  that will determine if your body will be able to keep up, but an understanding of the essential tips probably will.

Top Hydration Tips For Cyclists

Top Hydration Tips For Cyclists

Here are the top hydration tips that will help you navigate the road so that you can effectively stay fit while on the fly.

Water is a crucial element that will fuel your ride

Water is a crucial element that will fuel your ride

Ordinary drinking water may not be able to boost your performance like other hydration alternatives. However, it is the life-giving fluid for most of your body parts. I’m sure that you are quite aware that 60% of your body is made up of water. As such, it is quite imperative that you top up your tank so that you can optimally perform. That is especially true when you are on stage races or participating in hard training blocks.

Cycling can be totally exhilarating. Evaporative losses are quite significant while you are on the go. Still, it can go unnoticed as riders, are all bent to reach the finish line or the destination. Note, however, that on a super hot day, you can lose up to about two liters or more of body fluids per hour while exercising. If  you don’t pause to replace the lost fluids, your output will drop significantly. To maximize your performance, it is important to replace lost fluids even before you ride on the bike and should continue while you are on the fly.

Hydrate frequently to lower your body temperature

A strenuous exercise like biking can cause your body to lose about 0.2 to 1.2 liters of sweat every hour. If you lose just about 2% of your body weight, you can feel too exhausted. A headache will also be a usual problem as well as a dip in your total physical and mental performance.

Losing much body fluid without properly replacing it, will eventually result to dehydration. When it happens, your plasma volume will decrease causing your blood to be more viscous or thick. This will drive the heart to worker harder and increase your heart rate. This also results in an increase in the body temperature. Thus, continuing the process. If you don’t get to replenish the lost fluids, dehydration can your internal thermostat and decrease the blood flow to the skin and increase the absorption time of any fluid taken.

By the time you feel that you are thirsty, your body has already lost about 2% of its weight. And by the time that the water that you drank leave your stomach, you are, again, thirsty for more. Thus, it really is a smart thing to being one the best water bottles for cycling so you can sip every 10-12 minutes even while on the road. Drink enough to match the intensity of your activity, the current temperature, as well as your body’s overall need.

Set your schedule

Set your schedule

Riding for just a few minutes but on different grounds will trigger different body system response. You’ll feel easily exhausted (thus, feeling the urge to drink more) as your muscles are working harder, you are sweating faster, and your heart is beating faster. At this point, your thirst level may be affected by yet another factor– your psychological condition. Your emotions are intensified, especially if you are racing to reach the finish line. Your tendency is to feel a heightened need to drink more water. As such, you may want to drink more than what your body actually requires.

There’s a danger to that. You may find yourself guzzling more when you actually need is just a few sips from your water bottle. Many athletes do not realize this, but there had been several cases overhydration in the past that had caused a number to suffer from a life-threatening condition called hyponatremia. Drinking too much may dilute the sodium content in the body. This condition can cause mild problems like a headache, dizziness, and fatigue. However, it can also trigger more serious concerns like spasms, seizures, and even death.

Before you go cycling, it is best that you plan your hydration timing as well. It is important that you prehydrate as well so you will be at the peak of your energy level even before you start to bike. It is also smart to drink at regular intervals to ensure that any lost fluids are replaced immediately. Once you are done cycling, you” still need to drink more to stay ahead in quenching your thirst.

A sports drink can be a good fluid replacement

When you bike, you lose more than just water. You also need to replenish essential nutrients. Many sports drink contain electrolytes, carbohydrates, and other nutrients that can keep you on the go even when you don’t have water around. Just make sure you’ll have something you’ll enjoy drinking at any time.

Cycling as a sport or as a hobby is not just physically draining. It can also be mentally challenging. To keep in top shape while on the road, you need to be properly hydrated. Bring one of the best water bottles for cycling so you can bring it anywhere you turn and you can keep it longer if it’s properly maintained.

 

Tips For Cleaning Cycling Water Bottles

Just as hydration is critical in any athletic sports, so is the container that holds the water. Filthy water bottles can be incubators of bacteria, mold, and mildew. It is even more dangerous when the bottle is kept with leftover sports drink mix. The longer you keep them untouched, the greater the danger they pose to your health. It is essential that you keep them fresh and clean more often than you think you should so you can enjoy your water bottle for more years of use.

Tips For Cleaning Cycling Water Bottles

Here are some helpful tips you need to consider to keep the grime and the germs off your water holder and the liquids that you drink while on the go.

  1. Wash them after every use. Just as you would want your drinking cup or glass thoroughly cleaned before and after using them, you would never want to drink from a water bottle that you have missed to clean. You can’t be sure what you leave on its lid every time you open the bottle as you ride and drink. If you don’t have soap and water at the moment, even just rinsing the bottle will do.
  2. Wash the bottle with your hands. The easiest way to clean your water bottle is to use your hands to rinse or wash it with soap and water.
  3. Use a bottle brush. It is easier to clean hard to reach parts of the bottle with a long-handled bottle brush. This can remove the sticky residue better and easier than just rinsing the water.
  4. Clean the water bottle cap. You may have cleaned the water bottle for cycling thoroughly, but did you remember the bottle cap? Note that as your bicycle moves, the fluid inside your water bottle also touches the cap. The same thing happens when you drink from the bottle. Make sure to clean the bottle cap as well. You can squeeze into the bottle cap some soap and water or use a brush to remove the sticking grimes and other residue clinging to it.
  5. Avoid the dishwasher. The dishwasher, although an easier option may melt the plastic material that the bottle is made of or affect the material composition of the water container. Some of the chemical compounds in the bottle may leach when they are subjected to heat.
  6. Avoid harsh cleansers. Bleach, in particular, may not be easy to remove even if you think you have washed the water bottle thoroughly. If you have to use any harsh chemical to clean your water bottle, it may be time to throw it away. Note that these chemicals may contaminate any liquid that you will fill the bottle the next time you use it.
  7. Allow the bottle to dry completely. You can leave it open or upside down in a drainer until it is totally dry. This will make sure that no cleaning compound or water that you used while cleaning the bottle will remain in the bottle that would eventually mix with the drinks that you will fill it with.
  8. Use baking soda and vinegar. If you think that washing the bottle with soap and water is not enough or that the smell of its previous content still lingers, use some baking soda (a tablespoon or two will do) and half a cup of vinegar. Leave the mixture in the bottle for about 60 seconds before cleaning the insides of the bottle and the cap with a brush.

If your water bottle sits long enough with liquid in it, it may grow different types of unhealthy organisms. Make sure you keep it away from heat and do not drink the content of any water bottle that has been exposed to heat or kept in a closed container where there is very high temperature. Consider the tips that we have provided above to make sure that you are always drinking fresh and clean water or liquid from your water bottle.

Be safe on the road and while on the go. Bring clean water to hydrate while cycling. You can be more and do more when you keep these things in mind.