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In the southern hemisphere, we are getting into summer, it’s hot, and it’s sweaty… so what’s the G.O. on hydration? And how best should I do this hydration thing to maximise both performance and recovery?
Thanks for asking 😉
I was out riding the range this morning with my good man friends, soaking up the morning sunrise and trying to beat the late spring-time sun before it got up too high and started forcing the old sweat glands to fire up. However, before too long, there was sweat dripping everywhere, and the need for water increased. Today (Saturday long ride) was a good reminder that I need to be onto my hydration practices as the weather warms up, or I’ll be hindering the good work done, by jeopardising my performance during the long ride, and taking longer to recover afterwards, and also potentially hindering days to come.
If you have done a longer session in the hot weather, and then felt your performance decline later in the ride, chances are, you’ve either gone short on food or fluids. If you get home and you’ve eaten, had a drink, then been chilling on the couch for a while and you go to get up and get all light headed, that’s a sure sign you’ve under hydrated. Or the colour of your pee is a better shade of gold than clear, you’ve under hydrated. Or, you’ve weighed yourself before and after your ride and you’re down a coupla kegs, you’ve (you guessed it) under hydrated. It’s easy to do. But it’s also not hard to stay onto it either, with a little bit of common sense. We like common sense approaches, so let’s roll with a few strategies to help with hydration practices as we head into the scorching summer months (in the southern hemisphere anyway). Rules still very much apply to those of you in the north who are heading into the cooler months and in a lot of cases, training entirely indoors.
Righto, let’s dive into some proactive measures to stay hydrated and maximise our performance.
Let’s leave it there. Learn your body, and practice the 150% rule to ace your recovery. Use your nous… drink to the conditions (not necessarily to thirst). And yep, have some electrolytes during and after, they’re not going to hurt one iota.
Stay safe in the sun, and have fun out there.
Coach SF - click HERE to learn more about Head Coach Scotty Farrell
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