Staying Hydrated While Cycling

Staying Hydrated While Cycling is Important 

Up to 75% of Americans fail to drink the prescribed 10 daily cups of water. If you ride at a high intensity, staying hydrated while cycling can be crucial. Every working part of your body is fueled with water. Cyclists look forward to good riding weather, but may forget to adequately hydrate.

The average expected temperature for Idaho summers varies around 90°F. Avoiding long periods of sun exposure is also a key part of keeping your body temperature cool. Listening to your body in the sun is vital so you can best enjoy your ride this season.  

There is a lot of discussion on how much water you should drink in one day. Depending on your weight and exercise intensity, staying hydrated can vary from person to person. You can use a Hydration Calculator to get an estimate of how much water you should consume, and what the best times of the day are to do so.

Tips for Staying Cool and Hydrated

You should always drink when you are thirsty. Follow guidelines for staying hydrated while cycling:

  • Drink water before, during, and after rides
  • Small amounts of fluids every 5-10 minutes
  • Replace electrolytes for long rides

You should avoid riding on the hottest days of summer for staying hydrated while cycling. Make sure to be smart by following these guidelines for biking safe in the heat:

  • Decide on a shady route ahead of time
  • Have a way to call for a ride home if need be
  • Wear clothes that keep you dry and absorb sweat
  • Avoid riding between 10 a.m. and 4 p.m.
  • Increase mileage only as body adapts to heat
  • Recover appropriately

Failing to Stay Cool and Hydrated

Things can go gone wrong in the heat of summer, which is why staying hydrated when cycling is so important. Heat exhaustion is defined as the precursor to heatstroke and is a sign of the body overheating. Symptoms to watch for heat exhaustion or stroke include:

  • Faintness and or dizziness                
  • Heavy sweating
  • Fatigue
  • Nausea
  • Headache
  • Cool and moist skin
  • Muscle cramps

What to Do If You Feel Symptoms of Heat Exhaustion

If you are cycling on a hotter summer day and suddenly notice some of the symptoms mentioned above, remember to take immediate action. Listening to your body’s signs and symptoms allows you to avoid the risk of an emergency.  Follow these guidelines when you notice symptoms of heat exhaustion or stroke:  

  • Leave the source of heat and rest in a cool area
  • Rehydrate with cool water or sports drinks
  • Remove extra clothing
  • Get medical treatment if there are no changes within one hour
  • Call 911 if symptoms are extreme

Getting Injured While Biking This Summer

If you happen to be injured or lose someone because of the careless action of another, Utah Bicycle Lawyers are here to help. Whether it is getting hit by a car while cycling this summer season, or being attacked by an unchained dog, we specialize in your case.

If you are injured while cycling at any time, you may be able to receive compensation. This can include the enjoyment you lose with time off of your bike. We will handle your case as we did with our client Arthur.

“When I met with Russ, I felt like i got taken care of in a professional way. They said, “We are personal injury lawyers. We help people that [get] injured on their bikes.” And they delivered what they said they’d deliver.” –Arthur
In the event that you are injured while cycling, call for a free consultation. We are here to help.

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