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Drink lots of water every day, but
before a long ride or a race, start hyper hydrating twenty four hours in advance.
Avoid drinks containing alcohol or caffeine because they both make the body
excrete more water. If you can not meet your calorie needs, use sports drinks,
recovery drinks or other liquid supplements...
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Try to step fluid lost to sweat,
practice drinking strategies during your training. Determine how much sweat you
lose by weighing yourself before and after your rides Every pound lost equals
sixteen ounces of fluids. It takes practice to drink more than a quart of fluid
per hour without getting cramps or internal discomfort...
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Nutrition In Mountain Biking
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