Staying Hydrated During the Westpac Challenge Tour
Heat exhaustion can be avoided by following these simple tips:
• Drink enough fluid to replace your sweat.
• Refill your water bottle at every opportunity.
• Remind your friends and team members 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 your 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 that you will probably sweat more than you are aware of.
After: How much fluid you need depends on how much you lose. Try to drink 1L of
water for every hour of exercise.
WHAT SHOULD YOU DRINK?
Don’t overlook water as a great fluid choice and it is easily accessible. Sports
drinks are suitable during and after longer, higher intensity rides such as the
Westpac Challenge Tour, as they contain carbohydrates (4-8%) and electrolytes
to aid fluid absorption. Carbohydrates provide an added energy source and
electrolytes replace salts lost in sweat.
IT'S IMPORTANT THAT ALL PARTICIPANTS ARE FAMILIAR WITH ROAD RULES FOR ALL CYCLISTS.