Drink 350 ml to 500 ml water 12 hours before the race and another 350ml 2 hours before the race.
Depending on the space available on your bike, have 1 or 2 bottles on you during the race.
Drink electrolyte-enhanced water on a very hot race day.
Drink before you are thirsty – it will take too long for your body to absorb the fluids you put into it only when drink once your body tells you it is thirsty.
Take a sip or two every 20 minutes to keep you hydrated throughout the race.
You need 30 to 60 grams of carbohydrates per hour on the bike. Fuel your body with energy gels during the race or eat and drink enough carbs before the race.
If the Cycle Tour is an easy ride for you, plain water is fine, but if the ride is slightly more challenging, you’ll want to add endurance supplements to your water for that much needed boost of energy.
Don’t overcrowd the first water table – there’s more just after that one!
Make sure no-one is behind you when slowing down or stopping at a water table.
As Cape Town is experiencing a severe drought,make sure your daily consumption does not exceed 50 litres of water.
SHOP HYDRATION ESSENTIALS: