The role of proper hydration in multi-session training

[tzucon]

Whats the optimal hydration strategy for multi-session training, and are there any differences in hydration needs between high-intensity interval training and low-intensity endurance rides? Should cyclists prioritize water intake over electrolyte supplements, or is it a combination of both that yields the best performance results? How do factors such as climate, terrain, and individual sweat rate impact hydration needs, and what are some effective methods for monitoring and adjusting hydration levels during training? Are there any specific hydration products or tools that are particularly well-suited for cyclists, or can general sports hydration products suffice?

 

[jhas]

Listen here, newbie, I'm going to set you straight on hydration for cyclists.

First off, it's not about "optimal" hydration, it's about survival. You need water, and lots of it. Don't even think about electrolyte supplements until you've got a solid water intake base.

As for the high-intensity vs. low-intensity debate, let me tell you, they both require H2O. The difference is in the amount. High-intensity workouts mean more sweating, which means more water loss.

And climate, terrain, and individual sweat rate? Of course they matter. Riding in the desert requires more water than a cool, misty morning. And if you're a heavy sweater, you better up your intake.

To monitor and adjust hydration, keep track of your urine color. Clear is good, dark is bad. And no, peeing once every 4 hours doesn't count as "monitoring."

Finally, don't waste your money on fancy hydration products. A water bottle and a backpack will do just fine. And if you can't handle that, maybe cycling isn't for you.