How to Stay Hydrated During Haute Route Asheville


10/05/2019

Here’s some advice on how to get your hydration right during Haute Route Asheville from our friends at Precision Hydration

  • Your Rider’s Pack includes a tube of PH 1500, a strong electrolyte drink that’ll help you start optimally hydrated. Mix one tablet with 16oz of water and drink it the night before each stage. This’ll help you absorb and retain more fluid, which boosts your blood plasma volume and reduces cardiovascular strain. Learn more
  • Drink another 16oz bottle of PH 1500 about 90 minutes before you start each stage. ‘Preloading’ before your ride may also help you avoid cramping up. Learn more
  • Don’t just drink lots of plain water in the build-up. You can end up diluting your blood sodium levels, increasing the risk of a ride-ruining condition called hyponatremia
  • You’ll be able to fill your bottles up with PH 500 or water at the feed stations on the course. PH 500 is a low-calorie, hypotonic electrolyte drink designed for optimal fluid absorption. Learn more
  • Separating hydration and nutrition gives you greater control and flexibility during the ride and can help avoid GI issues. You’ll be able to get plenty of calories from the gels, bars and sweet/savoury foods available on the course
  • Drink to thirst during the ride but, as a guide, most riders will find they want to drink between 16oz and 32oz per hour
  • Feeling thirsty? Have a dry mouth? You may not be drinking enough. Try to respond to the early signs of thirst and not leave it too late
  • Bloated? Fluid sloshing around in your stomach? Need to pee often during the ride? You might be drinking too much. Don’t force fluids down if you don’t feel you want them

Remember, you can take PH’s free online Sweat Test to get a Personalized Hydration Plan and use the code HR-ASHEVILLE-LTY7 to get $15 off at precisionhydration.com before the end of May.