{"id":178890,"date":"2020-08-11T08:48:24","date_gmt":"2020-08-11T08:48:24","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=178890"},"modified":"2020-08-11T08:48:24","modified_gmt":"2020-08-11T08:48:24","slug":"nutrition-for-mtb-adventures-hydration","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2020\/08\/11\/nutrition-for-mtb-adventures-hydration\/","title":{"rendered":"Nutrition for MTB Adventures – Hydration"},"content":{"rendered":"

A mistake in hydration during a multi-day adventure can be a real issue. It can turn a fun ride into an unpleasant struggle. Avoid hydration mistakes by good planning and making correct choices beforehand. Let\u2019s take a look at a few things you should always focus on.<\/strong>
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Start drinking earlier than you think you should<\/strong><\/h2>\n

Start early! It might not be as important to drink early with a single ride. But when you spend many hours in the saddle day after day even mild dehydration can be a problem. That\u2019s because it\u2019s hard to catch up if your dehydration accumulates over days. If you always start drinking<\/a> within the first 30 minutes of your ride, chances are you will feel good even in the morning of day 5.<\/p>\n

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Always start drinking early in the day. \u00a9 Marco BERTORELLO \/ AFP \/ Profimedia<\/figcaption><\/figure>\n

Drink a bottle per hour<\/strong><\/h2>\n

A good rule of thumb is to drink about a bottle, 500 to 1000ml of fluid, per hour. On cooler days you might be ok with plain water if you have enough snacks to replenish electrolytes. On hotter days when you expect to sweat a lot it\u2019s much more important to fill your bottle with an electrolyte drink.<\/p>\n

Each litre of sweat contains roughly 900 mg sodium, 1 mg magnesium, 300 mg potassium, and 15 mg calcium. Look for a drink that covers those electrolytes. If you want to maximize the speed of hydration go for hypotonic drinks, those have less than 4% of sugar and absorb fastest. You can also make your own isotonic electrolyte drink with this recipe.<\/p>\n

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