• A well-hydrated body suffers less fatigue and fewer headaches and greater flexibility.
• Proper hydration starts long before any ride. Drink 6-8 8oz. glasses of water every day during the training season & a minimum of 8oz the morning before a ride.
• The day after a ride, the first and best response to feeling 'off' is to start drinking fluids immediately.
• Being dehydrated by as little as 2% can hinder performance by as much as 10%. When dehydration increases to 5% performance declines by 30%. If you're already 2% dehydrated when you start a workout, there's a pretty good chance you'll be 4-5% dehydrated during it.
• Mixing carbohydrates and a small amount of proteins enhances fluid absorption and retention.
• Maintaining a 2:1 ratio of water to sports drink will decrease the possibility of dehydration. This can be done simply by having 2 bottles, one filled with water and the other sports drink, and monitoring consumption.
• Drinking on regular intervals early in a ride allows for elevated energy levels later in the ride.
• On average, the equivalent of 1 bottle of fluid should be consumed per hour. Take into account drinking more the higher the humidity and heat index.
• Hydration and eating go hand in hand in the successful, comfortable completion of any long ride.
• Consuming carbohydrates and protein, through drinks or eating, immediately after riding helps in both recovery and in “preloading” for the next day’s ride.

• Hydration and eating go hand in hand in the successful, comfortable completion of any long ride.
• Without proper food consumption, ANY rider is at risk for “bonking” in the late stages of a ride.
• Mixing carbohydrates and a small amount of proteins enhances fluid absorption and retention.
• Eating and drinking early in a ride allows for elevated energy levels later in the ride.
• Do not overeat. Too large of a meal diverts blood flow to the stomach when you need it in the legs.
• Eat small amounts on regular intervals to keep energy levels and blood sugar levels even.
• Consuming carbohydrates and protein immediately after riding helps in both recovery and in “preloading” for the next day’s ride.

• Heat acclimatization, or adaptation, is the single most important thing you can do to avoid dehydration problems during the ride.
• It takes 10-14 days of daily heat exposure, while exercising, to acclimatize.
• Your level of acclimatization can be affected by the number of heat exposures per week, the number and type of training sessions and the increase in core temperature during the sessions.
• Benefits can be received not only from riding outdoors but also from other outdoors activities such as running, walking and even working in the yard.
• Acclimatization induces positive physiological responses such as decreased heart rate, core temperature and skin temperature during exercise. Read more on other scientifically documented physiological responses by reviewing the Acclimatization pdf.
• Heat acclimatization may vanish after only a few days of inactivity in the heat.
• Although beneficial for cycling fitness for the ride, indoor spinning classes will not help with acclimatization.
• Drinking an excess of dietary water and electrolytes will not speed up the process of acclimatization.
• Lack of acclimatization can lead to dehydration issues. Read more on proper hydration.

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