Dehydration = SLOW
Hydration plays an integral role in performance, exercise, recovery, and general well-being. The human body attempts to maintain its core temperature at 98.6 degrees fahrenheit. When that temperature starts to rise, the body cools itself by sweating. Sweat more or less comes directly from the bloodstream. So, when fluids are lost due to sweating, the body's ability to move blood is significantly diminished. Red blood cells carry oxygen, which is a requirement for many bodily functions. This means that in a dehydrated state, the body's ability to move oxygen and other nutrients is greatly limited.
In terms of performance, this is obviously bad. The slower your blood moves, the slower you move. Staying hydrated is a prerequisite for a optimal performance, so it should never be underestimated. It sounds like a simple concept, but it is something that is easy to forget about in a race. The body's thirst mechanism is a bit slow, so if you wait to drink until you're thirsty, it is way too late!
People sweat at different rates, so it is a good idea to figure out how much you need to drink to stay hydrated. For cyclists, I recommend 2 bottles (32 oz) of electrolyte mix per hour if you are riding at a moderate pace or better. This changes depending on the conditions and the individual (hot and humid conditions definitely require more, and the bigger the person, the more fluids are required).
In terms of performance, this is obviously bad. The slower your blood moves, the slower you move. Staying hydrated is a prerequisite for a optimal performance, so it should never be underestimated. It sounds like a simple concept, but it is something that is easy to forget about in a race. The body's thirst mechanism is a bit slow, so if you wait to drink until you're thirsty, it is way too late!
People sweat at different rates, so it is a good idea to figure out how much you need to drink to stay hydrated. For cyclists, I recommend 2 bottles (32 oz) of electrolyte mix per hour if you are riding at a moderate pace or better. This changes depending on the conditions and the individual (hot and humid conditions definitely require more, and the bigger the person, the more fluids are required).
