Hydration and Mountain Biking Performance: My Current Hydration Strategy
Last summer, I felt like everywhere I looked I saw mountain bikes. I will admit I had FOMO, especially since mountain biking seems to be the summer version of skiing/snowboarding. Earlier this summer, a friend of mine who isn’t able to ride his bike at the moment offered to let me borrow it. Obviously, bikes are not cheap (I know some people whose bikes cost more than their cars), and that was the main deterrent for me to get into the sport. Thanks to my buddy, that obstacle was removed this summer and I was able to start the learning process of how not to look like a total newbie on a mountain bike.
Three months in, I’d say I am a beginner-intermediate mountain biker. I enjoy being a beginner in sports actually. There’s something so fulfilling about being new to something and seeing what you’re able to learn and what your body is capable of. Full disclosure, not every ride has been fun and I’ve taken some gnarly falls, crashed, flipped over the handle bars, etc. I’ve been lucky to scrape by with a few new scars on my shins and forearms, and I am finally starting to feel comfortable on the bike after three months of learning.
With any activity I do, I research fueling strategies to make sure I can perform to the best of my abilities (even if those abilities are in the beginner range). I would say without a doubt that the most important strategy I’ve adopted is drinking enough fluids and electrolytes to replace what I lose in sweat. I’ve also determined which snacks I like to have in my bag as well as the proper timing of when to eat them. I know those seem like simple things to learn, but every single person is different. My sweat rate and sweat composition are probably different than yours, and the foods that my stomach tolerates are specific to me as well. The trick to fueling any activity effectively is learning what works best for you and practicing how you want to perform. Below you’ll find reasons why hydrating properly should be one of your top priorities for bike rides, an overview of electrolytes, and my current hydration strategy.
Why you should take your hydration seriously for endurance activities:
Adequate hydration means better temperature regulation, increased power output, faster speeds, better concentration on the trails, lower heart rate while riding.
An individualized hydration strategy should be adopted if you train for more than 1 hour, you train in humid/cold environments, you train at altitude (5000 ft or more above sea level), you are a saltier sweater (that’s me), or you travel to compete in your respective sport. Another way to put this: drink to a plan, not to thirst.
Electrolytes we lose in sweat and why it’s important to replace them in endurance activities
Sodium
Chloride
Potassium
Magnesium
Calcium
Sodium, chloride, and potassium work together to help regulate and maintain fluid balance, while magnesium and calcium are essential for optimal muscle function and play important roles in energy metabolism. Research has shown that losing as little as 2-3% of your body weight from fluid can negatively impact your performance, both physically and mentally.
My current hydration strategy for moderate rides, lasting 1.5-2 hours
I try to make sure I am hydrated before I start riding by taking in at least 12 ounces of fluid in the 2 hours leading up to my ride. I personally carry a water bottle with me throughout the day and sip on it consistently to ensure adequate hydration for everyday activities. Another thing I monitor closely is my urine color (here’s a guide to urine color and how it indicates hydration status). As of now, my personal goal is to drink 750 mL of fluid/hour while I’m riding, sip on my homemade sports drink throughout my ride, and ingest 30g of carbohydrates/hour to provide fuel/electrolytes.
Homemade sports drink recipe for 32 oz Hydro Flask: 6-8 ounces 100% fruit juice, 1/2 tsp of salt, dilute with water, add ice, and shake to blend.
Carbohydrate sources I carry with me: Dot’s pretzels, dried mango (3 pieces = around 30g of carbohydrate), fruit snacks, rice cakes
Other hydration products to consider: Skratch Labs, Gnarly Hydrate mix, Liquid IV Hydration Multiplier packs
If you need are in need of some guidance when it comes to hydration for your preferred endurance activity, I can help you better understand why electrolytes and fluid balance matter and assist you in figuring out the best hydration plan tailored to your needs.
Sources:
“What’s in Your Sweat?” — Handout by Taylor Sherman, EP-C, ACSM; Claire Siekaniec, MSc, RD, CSSD; Shelby Johnson, RD, presented by CPSDA
Sports Nutrition: A Handbook for Professionals, 6th edition; Christine Karpinski, PhD, RDN, CSSD, LDN; Christine A. Rosenbloom, PhD, RDN, CSSD, FAND. 2017
“Two Make-or-Break Nutrition Strategies You Can Start Training for Right Now” — Inner Wild Nutrition
