Nutrition and Hydration
Fuel up
In the week prior to the event your diet should include at least one meal a day that contains carbohydrates. Carbo-loading helps your body prepare for the ride by storing glycogen helping reduce possible dehydration on the day.
Event day breakfast
Breakfast should contain high levels of carbohydrates; foods such as fruit and breads are great. Keep your fluid levels up in the lead up to the ride. Remember to slip, slop and slap before starting.
During the ride
For the first 20km sip small amounts of water regularly. It’s too early to eat chocolate, keep this source of sugar for later in the ride. Regardless of the temperature eat and drink regularly to replace lost fluids.
At the end of the days ride
- After completing the ride eat and drink enough to replace lost fluids until you have cooled down. Keeping Hydrated Heat exhaustion can be avoided by following these simple tips:
- Drink enough fluid to replace your sweat
- Refill your water bottle at every opportunity
- Remind your friends and pack members to drink
- Don’t ignore the signs of heat exhaustion
- Call for assistance if you or your friend is suffering from any one of the heat exhaustion symptoms. Heat exhaustion symptoms include: Dizziness, Fatigue, Weakness, Headache, Nausea, Unsteadiness, Rapid pulse and Shortness of breath
How Much Fluid Does Your Body Need During Exercise?
Before:
- Always start every exercise session well hydrated.
- Drink 300-500ml of fluid in the 15 minutes prior to your workout.
During:
- Aim to drink 150-250ml every 15 -30 minutes to offset fluid losses – drinking smaller volumes more frequently minimises stomach discomfort. Remember, the more you sweat, the more you need to drink.
After:
- How much fluid you need depends on how much you lose. Try to drink 1 litre of water for every hour of exercise. What Should You Drink Don’t overlook water as a great fluid choice. Water is easily accessible and kilojoule-free. Sports drinks are suitable during and after longer, higher intensity exercise sessions as they contain carbohydrates (4-8%) and electrolytes to aid fluid absorption. Carbohydrates provide an added energy source and electrolytes replace salts lost in sweat.
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