Pouring Water Over You Is Effective
Your body cools itself like your car engine and radiator. Blood flows through your core organs, gaining heat and flowing through your skin to produce sweat. Most of the cooling comes this way, not from your hot skin directly radiating heat to the already hot atmosphere. If you have limited water, drink it instead of dowsing yourself.
Carbonated Beverages Are Bad
Carbonated beverages are absorbed just as quickly as non-carbonated ones. However, carbonated drinks may make you feel full sooner, so you drink less.
More: 9 Post-Ride Recovery Rituals
Caffeinated Drinks Cause Dehydration
The amount of caffeine in a couple of cups of coffee, tea or 3 to 4 sodas isn't enough to cause dehydration. If you need to urinate after drinking a caffeinated beverage, it's because of the fluid you ingested.
Beer Is Good for Rehydration and Glycogen Replacement
Unlike caffeine, alcohol—even in moderation—is a diuretic. Only about 1/3 of the calories in beer come from carbs (the source of glycogen). The majority are empty calories from alcohol.
The bottom line:
- Develop the habit of drinking frequently during the day and evening so that you are fully hydrated before exercise.
- During exercise drink whenever you are thirsty, but not more.
- After a sweaty workout, particularly if your clothes are white with salt, eat salty snacks.
More: 15 Tips for Riding Your Best Century
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