Hydration

Proper hydration can do wonders for an athletes come on Fitness, endurance, and recovery time. Hydration is extremely important in the days, leading up to a race, but should also just be practiced throughout the season. Below are some tips and advice for all members of P Myers Park Thoroughbreds. Younger, smaller riders may not need as much volume as older riders. Please use your discretion to adjust the recipe and volumes below.

Electrolyte Water Recipe

• 20-32 oz of filtered H2O

• One whole lime juiced, plenty of pulp included

• 1 teaspoon of pink Himalayan sea salt

• 1/2 teaspoon of cream of Tartar  (Potassium Bitartate)

• 1 teaspoon of liquid Turmeric

• 1/2 teaspoon of Magnesium powder

Shake thoroughly before every sip. Drink 1/2 to 2/3 before riding, drink the rest immediately after riding.

Drink plain water during the ride or race, only to “wet your whistle”.

Hydration Schedule

Hydration schedule, particularly on race, weekends, or other riding events:

20 ounces of fluid, 2 hours before working out (long before you leave the house),

8 ounces 30 minutes before starting workout (when you arrive to the parking lot),

10 ounces every 20 minutes while exercising (racers should have a water bottle cage and a small water bottle so they can constantly practice sipping while riding. During a race, this is best done on flat straight sections where riding with one hand is safest and easiest),

8 ounces post workout (when you get back to the pit)