Hydration 101

1) Don’t wait until you are thirsty to start drinking; your thirst reflex is not initiated until you have lost ~3% of your body weight which can inhibit overall physical performance by as much as 15%! A lot of cyclists have trouble with this because the cooling effect of the wind distorts their inherent need to drink. Furthermore, in dry climates like the desert, the sweat evaporates on your skin quicker so you don’t necessarily feel like you are losing a whole bunch. Most athletes require 1-2 water bottles or ~16-32 ounces of fluid per hour to prevent the debilitating effects of dehydration. The best way to consume this: Sip on 4-6 ounces of fluid every 10-15 minutes of riding.

2) Water is an appropriate fluid choice the first couple hours of riding but if you are doing anything a bit more strenuous (like a hot century ride), make sure to include salt in the mix. I recommend the following:

  • The day leading up to the event, snack on salty foods/beverages (e.g., pretzels, saltine crackers, V8)
  • Consume a salty meal ~2 hours before the event start. One of my favorite pre-ride rituals includes salted nut butter/banana spread/sliced onto a couple slices of whole grain bread and served with a glass of low-fat chocolate milk (milk actually has a great electrolyte profile). You may also choose to sip on ~16 ounces of a salty sports drink or consume 1-2 electrolyte capsules like Thermolyte (www.sportquestdirect.com) in the hour leading up event start.
  • After about 2 hours of cycling, be sure to transition into a sports drink, which will allow for optimal muscle performance and uptake of fluid. Most athletes require ½-1 gram of salt per hour so depending on your nutrition products of choice, electrolyte capsules may or may not be warranted.

These are just guidelines. Some people require more fluids than other. Personally I require a lot less.

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I have recently started using this product a try Evolv - Enhanced Water Beverage

I’ll be periodically writing my thoughts and result of Evolv water. -------> update, read below



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The Evolv Story
 The story of Evolv begins with three men from Texas: Gene Kaiser, Dr. Jock Collins and his twin brother Dr. Jay Collins. As friends and colleagues, they worked together for more than 20 years on various ideas, patents and discoveries.
In 1996, they patented a formula. The formula worked as a catalyst to speed up restoration efforts by increasing the oxygen utilization of the bioremediation enzymes. Flush with success, Kaiser and the Collins brothers strongly believed their formula could help people by improving their oxygen utilization. Over years in their labs, they improved the formula so it included only food-grade extracts and enzymes, making it beneficial for human consumption.
They were the first consumers of their formula. Happy with the results they were experiencing, they offered it to friends, family members and coworkers. This first group of consumers told the inventors that they experienced multiple benefits. Word began to spread. People were traveling hundreds of miles for the Archaea Active™ formula in Evolv’s product. In 2008, The University of Texas M.D. Anderson Cancer Center and FutureCeuticals®, were contracted to perform initial in vitro tests. Based on those findings, Kaiser and the Collins brothers determined their Archaea Active™ formula was ready to be developed into a commercially available product and thus, Evolv was born.
The Benefits: Oxygen is one of the most important elements in all living organisms. Our bodies cannot function without oxygen. So, it is no surprise that increased oxygen utilization combined with hydration and the promotion of a healthy inflammatory response may help support: Increased stamina and endurance, increased energy levels, enhanced absorption of vitamins, minerals, amino acids, proteins and other important nutrients, Healthy immune systems, and so much more...


Claimed Benefits

  • Energy & Athletic Performance - my primary reason for trying

  • Musculoskeletal Health - my secondary reason for trying

  • Aging & Longevity

  • Anxiety & Depression

  • Weight Management

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  • Cardiovascular Function

  • Digestion & Elimination

  • Immune Response

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