Hydration

I doubt the importance of hydration is a new concept to any rider, but I don't doubt some people are misinformed about what and how much to drink. Because it is summer and quite warm in our riding environment, I think it's worth a little consideration.

I find this topic often leaves me dissatisfied because I believe that most of the media provide incomplete and misleading advise on how to prevent/treat dehydration. It has been a trend in amateur sports and popular advertising to emphasize the importance of replacing electrolytes with rehydration. I don't deny that electrolytes are important and necessary, but I see danger in the falsely elevated value of "sport drinks". My biggest objection is the unnecessary inclusion of sugar in these products; way too much sugar. The advertisers would have us think that anything other than their drink will result in poor performance and/or failure. If your replacement fluid consists of unnecessary sugar plus unnecessary electrolytes, it isn't doing you near as much good as you think, and is probably doing worse.

Alternative strategies can include plain water, a gel or goo product (or the "gummy"-like products) that contains small amounts of sugar plus electrolytes; small amounts of a very dilute sports drink plus plain water; plain water and food containing electrolytes. My theme of course is that plain water is good, not bad, as some people seem to want you to think. By the way, electrolytes are not some magic potion that can only be found in a commercial product manufactured to improve performance. They are naturally occurring elements found in regular old food. The main electrolytes necessary for the human body include: sodium, potassium, chloride, and bicarbonate. There are of course others, but these are the main ones. Replacing what your body looses during exercise is not a secrete that was unlocked and must be paid for by purchasing fancy products.

I want to be clear, there are circumstances when some sport drinks can be helpful. But these instances will be few and far between. One must loose a lot of sweat, over an extended period of time, to make these drinks relevant. I'm talking about extended extreme exertion (try and come up with another 3E statement!). The average athlete working out for a few hours is not likely to meet this criteria. For them, plain water (and a regular diet) will be sufficient.

Instead of emphasizing fancy products, I believe the emphasis should be on fluid replacement that can be achieved without expense or extra calories. To my way of thinking "sport drinks" are just a repackaged and modernized version of the soda pop. Don't fall into the trap, resist, and rehydrate simply, but do it well. It is necessary to drink a lot of fluid, not a lot of calories.