IMPORTANCE OF DRINKING ADEQUATE WATER
Drinking adequate amount of water is very important as it helps to:
• Prevent constipation
• Regulate temperature
• Flush out waste products
• Helps to perform all major body functions.
• It is very important for a cyclist to have at least a minimum of 500 ml of water early in the morning after waking up and you can even flavour your water with some lemon to boost your metabolism. Having water in the morning helps to replace all the water that you have lost from sleep, and the vitamin C in lemon helps to build up resistance against any kind of illness. It is very important to consume 300-500 ml of fluid 1 hour before cycling to get a good head start especially on a hotter day.
• An electrolyte drink plays a very important role to replace the lost fluids. Only plain water can not help to restore the electrolytes like potassium, sodium, magnesium, calcium and chloride that might affect performance. So for optimal performance, an electrolyte drink is very important.
• A richer electrolyte source is required during winters as you consume fewer liquids in comparison to the summertime when a weaker mix can work as you drink a lot of fluids.
• It is very important to drink and keep yourself hydrated before you get thirsty. So keep sipping on water and electrolyte drinks and target at least 1.5 litres of fluid per hour on hot days.
• Start your day early, and keep adequate intake of fluids as this will help to take care of any kind of dehydration later on the day.
• A proper nutrition plan is a key as having only enough fluids will not be enough, carbohydrates, electrolytes, proteins along with water are required by your body to recover and get ready for the next day.
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