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How Much Does Dehydration Affect Performance?

Pouring Water Over You Is Effective

Your body cools itself like your car engine and radiator. Blood flows through your core organs, gaining heat and flowing through your skin to produce sweat. Most of the cooling comes this way, not from your hot skin directly radiating heat to the already hot atmosphere. If you have limited water, drink it instead of dowsing yourself.

Carbonated Beverages Are Bad

Carbonated beverages are absorbed just as quickly as non-carbonated ones. However, carbonated drinks may make you feel full sooner, so you drink less.

More: 9 Post-Ride Recovery Rituals

Caffeinated Drinks Cause Dehydration

The amount of caffeine in a couple of cups of coffee, tea or 3 to 4 sodas isn't enough to cause dehydration. If you need to urinate after drinking a caffeinated beverage, it's because of the fluid you ingested.

Beer Is Good for Rehydration and Glycogen Replacement

Unlike caffeine, alcohol—even in moderation—is a diuretic. Only about 1/3 of the calories in beer come from carbs (the source of glycogen). The majority are empty calories from alcohol.

The bottom line:

  • Develop the habit of drinking frequently during the day and evening so that you are fully hydrated before exercise.
  • During exercise drink whenever you are thirsty, but not more.
  • After a sweaty workout, particularly if your clothes are white with salt, eat salty snacks.

More: 15 Tips for Riding Your Best Century

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About the Author

John Hughes

John Hughes has earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. He is the author of Distance Cycling: Your complete guide for long-distance rides. He has also written many articles on training, nutrition, cycling skills, medical issues and sports psychology for RoadBikeRider.com. He enjoys coaching riders with a variety of goals and fitness backgrounds. Visit his website at Coach-Hughes.com.
John Hughes has earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. He is the author of Distance Cycling: Your complete guide for long-distance rides. He has also written many articles on training, nutrition, cycling skills, medical issues and sports psychology for RoadBikeRider.com. He enjoys coaching riders with a variety of goals and fitness backgrounds. Visit his website at Coach-Hughes.com.

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