Dehydration can significantly impact a cyclist’s performance and wellbeing, so it’s important to recognize the signs and take action quickly.
Signs of Dehydration:
- Thirst: While this might seem obvious, it’s an important early sign of dehydration. It’s best to drink before you feel thirsty.
- Dry or Sticky Mouth: This can be another early sign that your body needs more fluid.
- Decreased Urine Output: If a cyclist hasn’t needed a bathroom break in a while, it could be a sign they aren’t drinking enough. Dark yellow or amber-colored urine can also indicate dehydration.
- Fatigue or Dizziness: These can be signs of moderate to severe dehydration.
- Confusion or Irritability: Mental changes are a serious sign of dehydration and require immediate attention.
- Rapid Heartbeat and Breathing: These can be signs of severe dehydration and need urgent attention.
Instructions for the Support Crew:
- Monitor: Look for signs of dehydration in the cyclist. These can include changes in behavior or mood, the color of their urine if observable, or a decrease in performance.
- Remind: Regularly remind the cyclist to drink, even if they don’t feel thirsty.
- Supply: Ensure the cyclist has enough fluids at each handoff. This can include water and sports drinks with electrolytes.
- Respond: If you notice signs of dehydration, encourage the cyclist to take a break and rehydrate. If the signs are severe (confusion, rapid heartbeat), seek medical attention immediately.
Remember, prevention is always better than cure. Keeping the cyclist well-hydrated is a critical part of any race strategy.
