Aquaphor Training Tip #6: Optimize your hydration скачать в хорошем качестве

Aquaphor Training Tip #6: Optimize your hydration

For a lot of athletes, the quickest way to improve performance is simply to start drinking more - on and off the bike. Chronic dehydration means you start workouts at a disadvantage, and your performance only declines from there. A 20-ounce glass of water when you wake up and with every meal during the day is a good start. Aim for 2 bottles of fluid per hour on the bike. After your ride, replenish fluids by consuming 150% of the water weight you lost during the workout in the 2-4 hours after it. The reason it's more than 100% is because you're still losing fluids in those hours after your workout.