Drink 16 ounces after your ride for every pound you lost during your workout.Drink 4 ounces every 15 minutes during your ride. ![]() Drink 16 to 24 ounces of water in the hour or two before your ride.To combat this, Asche recommends this hydration strategy: Clipping in with even 1 percent less water in your body than it needs means you’ll ride with noticeably less power, endurance, and muscle strength, according to a study in The Journal of Strength and Conditioning Research. How much water should I drink during my workout?Įven mild dehydration can ruin (or at least influence) your ride, science suggests. However, don’t always wait until you get to that point as your body may already be dehydrated.” “You definitely want to take action when you start to feel thirsty. The goal is to maintain a light yellow color,” Stewart says. To tell if you might be dehydrated or on the way to becoming so, monitor your body weight before and after your workout-to see how much water you lost through sweat-and check your urine color first thing in the morning. “An individual’s hydration status is constantly changing and many factors play a role. Many studies even point out that researchers base their results on trusting self-reported water consumption, which can vary widely from actual consumption Keep in mind that these recommendations are subject to change-based on emerging research, as well as your own personal needs and preferences. For the general population, many nutrition pros, including Mary Stewart, R.D., founder of Cultivate Nutrition in Dallas, recommend sipping on 64 ounces (or 8 cups) of plain water as your daily baseline, with the thought that your other beverages and foods will bridge the gap between that and the DRI of 96 or 128 ounces (or 12 to 16 cups). ![]() Here’s where the classic recommendation on how much water you should drink each day comes into play.
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