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Stay
Hydrated It's hot out there and
your body loses more water than you think | 
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Remember those
westerns, where Rowdy Sixgun loses his trusty mount and has to hoof
it across the desert? Recall his parched lips, hangdog gaze and
wobbly walk? That's how it feels to bicycle in the hot summer sun
if you make the mistake of not drinking enough water. At first, you
feel cool because you generate a breeze pedaling along. Forget to
drink, though, and the sun's rays and your efforts leave you salt
stained, rubbery legged and barely able to balance.
Make Mine A
Double
Fortunately, you won't ever experience such hardship if you make
sure that you carry and drink an ample supply of liquid.
If your bicycle doesn't have
them already, you can purchase and attach fittings called
"water-bottle cages" that hold bottles next to the frame. Most
bicycles will accept two. That's enough liquid for approximately
two hours, depending on where and how hard you're riding.
Water bottles are convenient
because they are held on the frame, not on the body and they're
relatively easy to clean and fill. They typically come in two
sizes, one about 20- ounce capacity and the larger model, about
30-ounce. Carry sizes that make sense for how and where you're
riding. Obviously, you don't need to tote any more water than your
ability to refill the bottles. So, if you're riding where there are
stores, you might be able to get away with a single bottle,
assuming you don't mind stopping to refill.
There are plenty of water-bottle
types, too, from basic models, to those with special tops to
insulated models made to keep liquid cooler, longer. Usually, even
the fanciest bottles are very affordable.
Hydration
Packs
For longer rides and outings far from civilization, an excellent
alternative (or addition) to water bottles is the hydration pack.
These are water "bags," which you wear on your back or waist. For
water delivery, they feature flexible tubes ("hoses") with
self-sealing mouthpieces. The mouthpiece rests close to your face
for easy access so you can sip whenever you want.
Though more expensive than water
bottles, hydration packs have many advantages. The biggest is that
they carry more water so you can go further without refilling
(packs come in different sizes with capacities up to 70 to 100
ounces of water!). Also, you don't have to reach down and extract a
bottle from its holder to sip, which means you'll probably drink
more and remain in complete control of the bike.
Some riders feel that riding
with water on their backs keeps them cooler, too. The packs provide
additional carrying capacity, making it possible to tote a jacket
and tools. And, with the pack's water-delivery tube at shoulder
height, it stays clean. There's no risk of drinking from a
contaminated bottle that's been blasted with germs from the spray
off the front tire.
Hydration
Tips - Nutrition experts recommend
consuming energy drinks rather than plain water because you need
the calories and minerals, which are lost in sweat.
- The cooler the drink, the more
quickly it's absorbed.
- Keep drinks cool by adding ice (do
this on the ride at convenience stores) or by freezing a half-full
bottle the night before the ride and filling it in the
morning.
- Don't carry too much water because
it's heavy and you'll have to work harder to pedal.
- Keep your hydration pack, hose and
mouthpiece clean to prevent germ and fungus growth. Kits are
available that make the job easy.
- Practice extracting, sipping from
and replacing water bottles so you can do it without taking your
attention off the road/trail and without swerving.
- Hydration packs often fit inside
backpacks, offering handy hydration for other activities.
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