Staying Hydrated During Challenge Tour

Staying Hydrated During the Challenge Tour

KEEPING HYDRATED  

It’s crucial to combat summer heat. The Challenge Tour will include hydration stations every 30 kilometres along the route to keep those wheels turning.   

Riders can also avoid heat exhaustion by following these tips:  

• Drink enough fluid to replace your sweat.  
• Refill your water bottle at every opportunity.  
• Remind your friends to drink.  
• Don’t ignore the signs of heat exhaustion: dizziness, fatigue, weakness, headache, nausea, unsteadiness, rapid pulse or shortness of breath.  
• Call for assistance if you or a friend is suffering from any one of these heat exhaustion symptoms, or seek medical assistance at a refreshment station.  

 
HOW MUCH FLUID DOES YOUR BODY NEED DURING EXERCISE?  

Before: Always start your ride well hydrated. Drink 300-500mL of fluid in the 15 minutes prior to your ride.  

During: Aim to drink 150-250mL every 15 minutes to offset fluid losses – drinking smaller volumes more frequently minimises stomach discomfort.  

Remember: the more you sweat, the more you need to drink. South Australia’s dry climate means you may sweat more than you realise.  

The volume of fluid you need after a ride depends on how much you lose. Try to drink one litre of water for every hour of exercise.  

 
WHAT SHOULD YOU DRINK?  

Water is a great fluid choice and easily accessible. Sports drinks are suitable during and after longer, higher intensity rides such as the Challenge Tour. They contain between four and eight per cent carbohydrates and electrolytes to help with fluid absorption. Carbohydrates provide an added energy source and electrolytes replace salts lost in sweat.