Maintaining proper hydration is essential for a pleasurable long Ride, especially during summer when high temperatures and the physical demands of motorcycle riding can take a toll on your body. Unfortunately, many riders neglect adequate hydration on hot days to avoid frequent stops. However, staying hydrated remains crucial for a safe and enjoyable touring experience on the road. We highly recommend reading our comprehensive article on Acute Mountain Sickness to understand the crucial importance of staying hydrated in high altitude regions and dry cold mountain deserts like Spiti & Ladakh.
Recognizing and admitting the existence of a problem is the initial step towards resolving it. As a safety expert with years of experience in motorcycling, We openly acknowledge that there is a serious issue of inadequate hydration among some riders. Despite being professionals, they consistently fail to hydrate themselves before, during, and after a ride. In certain cases, this neglect leads to insufficient water intake.
If you find yourself among those long distance riders who often forget to drink enough water, there are several signs to look out for, indicating dehydration. Nevertheless, there are effective steps you can take to break this non-drinking habit and ensure better hydration on your rides.
Our slogan for motorcycle touring in the Himalayas or Rajasthan is simple: “Quench your thirst, drink water first!”
The Basics of Motorcycle Touring & Staying Hydrated
As human beings, water is essential to our existence, constituting a significant portion of our bodies and serving as our life source. Our bodies continually lose water through processes like sweating and urination, enabling us to rid ourselves of waste and regulate temperature.
Prolonged periods of insufficient hydration can lead to various physical side effects. However, for us bikers, the impact on the brain is likely more critical in the short term than the long-term physical effects.”
Hydration: The Lifeblood of the Rider and you Function Better When You’re Hydrated
The undeniable truth is that proper hydration improves blood flow in your body. Water plays a crucial role in eliminating waste products, as discussed earlier, allowing your body to function effectively. Moreover, blood carries essential nutrients that support the optimal functioning of your physiological systems, including the brain. By staying hydrated, your body benefits from well-oxygenated, nutrient-rich blood that efficiently nourishes these systems.
Fresh Water plays a vital role in reducing the impact of fatigue and helps sustain concentration. If you find yourself riding for extended periods without feeling the urge to take a restroom break, it might indicate dehydration. So, ensuring adequate hydration is not only essential for physical well-being but also crucial for maintaining mental alertness and overall riding performance. Furthermore, if your urine appears dark yellow, it serves as a warning sign. Opting for excessive coffee consumption over water might lead to more frequent bathroom visits, but it can deplete essential water reserves, as coffee acts as a mild diuretic.
Observing the colour of your urine is one of the primary visual indicators of your hydration levels. The darker your urine, the more likely you are to be dehydrated. However, it’s important to dispel the misconception that urine should always be clear. If your urine looks crystal clear, resembling water that has been filtered through a glacial canyon for thousands of years, it may suggest that you’re drinking too much water.
In an ideal scenario, your urine should be the colour of straw, signifying that you are adequately hydrated, and your body has sufficient water to perform its functions optimally. Monitoring the color of your urine is a simple yet effective way to gauge your hydration status and ensure you maintain proper hydration levels throughout the day.
Recognize the warning signs.
Reduced Focus and Concentration: Dehydration can lead to cognitive impairment, affecting a rider’s ability to stay focused and make quick decisions on the road. This diminished mental sharpness increases the risk of accidents and jeopardizes the safety of the rider and others. Looking but not seeing.
Physical Fatigue and Weakness: Dehydration causes a decrease in blood volume, which, in turn, reduces oxygen flow to muscles. This results in fatigue, muscle cramps, and diminished physical strength, leading to an uncomfortable and potentially dangerous ride. A reduction in fine muscle control (read loss of control) and Impaired balance
Impaired Reaction Time: When dehydrated, the body’s natural cooling mechanism is compromised, making it more susceptible to heat-related illnesses like heatstroke. Such conditions can severely impair a rider’s reaction time and ability to control the motorcycle effectively. A reduction in the ability to scan for hazards on the road and Impaired judgement
Deteriorating Riding Skills: Dehydration can affect hand-eye coordination and fine motor skills, crucial for precise maneuvering and controlling the motorcycle. These impairments can lead to instability and put the rider at greater risk of accidents.
Loss of Body Control: Numbness in the feet or hands and Severe muscle cramps while riding motorcycles. Riding crew will check that if someone lapses in the ability to pay attention and feeling faint.
If you’re riding your bike and experience any of the symptoms mentioned below, it’s a clear indication that you may be dehydrated. Recognizing these signs promptly allows you to address the issue before it worsens:
Intense thirst or not feeling thirsty at all (when you know you probably should)
Fatigue & Sleepiness
Irritability and headaches
Feeling lightheaded or dizzy
Difficulty concentrating and confusion.
Muscle cramps or achiness in the arms & legs
Dry mouth, eyes, or hands/skin
Reduced urge to urinate during Chai stops.
Being mindful of these warning signs empowers you to take the necessary steps to rehydrate and avoid any potential complications during your ride.
Prioritising Motorcycle Touring & Hydration
Achieving optimal hydration during motorcycle touring goes beyond simply chugging liters of water when you feel thirsty. It’s about adopting small, consistent efforts throughout the day.
As mentioned earlier, the goal is to strike a balance where you never feel excessively thirsty or bloated. By consistently providing your body with small amounts of water, you can maintain proper hydration without much difficulty. Keeping up with these simple efforts should be quite manageable.
So, let’s explore practical ways to ensure hydration during motorcycle touring. How can we effectively stay hydrated on a motorcycle adventure?
- Prioritise Hydration When Motorcycle Touring
As soon as I wake up, my first action is to drink a pint of water, and there’s really no excuse not to do so. While you were sleeping for the past 8 hours, your body has been diligently working behind the scenes to keep you in top shape, and it naturally craves hydration in the morning.
Instead of heading straight to a cup of tea, consider this simple adjustment: fill up a glass of water and drink it while waiting for your bed tea. It’s a small step, but it can make a significant difference.
Initially, you might find this new habit a bit challenging, but persevere because, within a few days, it will become second nature. Prioritizing hydration from the start of your day sets a positive tone for the rest of your motorcycle touring adventure. - Take short breaks to stay hydrated while touring.
When you go on a motorcycle expedition, you will typically ride 300-400 miles per day for a few days. This is not a challenging itinerary if you manage it well. However, it is important to take breaks to rest and refuel. Breaks are also a great time to stay hydrated.
Here is a simple rule to follow: every time you stop for a cup of chai, also drink a bottle of water. This will help you stay hydrated throughout the day. If you are touring India during the summer months, avoid sitting in the sun. Sitting in the shade will help you avoid sweating and losing water. - Hydration regimen during the entire Ride Expedition
Before setting off for the day, I make sure to fill a water bottle. As part of my morning routine, I already drink a pint of water when I wake up at the hotel. Additionally, just before leaving, I fill up a few smaller bottles with tap water. These bottles easily fit into spaces like a tank bag, top box, pannier, or cargo net. By doing this, I ensure I have access to water throughout the day, allowing me to take sips whenever needed. Moreover, it serves as a useful contingency plan, providing me with ’emergency water’ if I happen to get stranded in a remote area due to a puncture or any other unforeseen circumstances. For longer journeys, I can also store spare water in a backup van that accompanies us during the trip.
After sipping on water throughout the day, it’s likely that I’m not dehydrated. However, during summer tours, the heat and sweating can lead to significant fluid loss. That’s why I’ve found it essential to replenish some of those lost fluids immediately upon returning from the trip.”
As mentioned earlier, make a point to have some water every time you stop for coffee during motorcycle touring. Another method to stay hydrated is drinking water after mealtimes. While enjoying coffee and orange juice at breakfast, conclude the meal with a glass of water. During the tour, avoid consuming Coke or Pepsi and opt for locally available spring water instead. In the evening, you may indulge in a glass of wine or beer with dinner, but always ensure to drink enough water after the meal to maintain proper hydration. - Splash Out on A Hydration System for Motorcycle Touring
Investing in a hydration system for motorcycle touring is a worthwhile idea. These hydration systems are being used for activities like hiking and running and valuable gear for motorcycle rides as well.
Unlike simply gulping down water, motorcycle touring hydration systems allow you to sip continuously throughout the day. This gradual intake gives your body more time to absorb and utilize the water efficiently, as opposed to quickly filling your bladder only to have to stop for restroom breaks frequently.
The most common form of these systems is a backpack, which houses a water bladder connected to a tube leading to your mouth. Every 10-15 minutes, you can easily grab the tube, take a few sips, and stay hydrated on the go. For riders with a full-face helmet, an angled tube may be necessary, while those with open-face or flip-front helmets can use any type of tube.
Alternatively, if carrying water on your back isn’t appealing, you can opt for a motorcycle hydration tank bag. To keep your water cooler for a longer duration, consider filling the bladder with ice before adding water. This not only provides a refreshing sensation on your back but also ensures a more enjoyable drinking experience during hot weather. - Fresh Lemon juice to replenish electrolytes
When we perspire, it’s not only water that we lose; it’s also essential electrolytes that need replenishing. While many sports drinks effectively restore these electrolytes, you can opt for small sachets that can be mixed into your water bottle as well. When selecting a hydration solution, go for one that is sugar-free and contains minimal or no caffeine. Additionally, if you prefer a natural option, you can find fresh lemon juice or coconut milk at most places, and when riding in remote areas, ensure you have an adequate supply of fresh lemon juice for the day. - Drinking Alcohol in Moderation
Enjoying alcohol in moderation is a choice though we don’t recommend especially when you are in higher altitudes. For many, having a beer in the evening or a glass of wine with dinner adds to the joy of the touring experience, and in certain cultures, it might even be customary! For instance, visiting the vineyards of Portugal without savouring a glass of wine would almost be unthinkable; it’s part of the experience!
However, it’s crucial not to go overboard. Alcohol acts as a diuretic, which can significantly impact your well-being the following day. At the very least, it can leave you feeling unwell and sluggish. Although the idea of a lively bar might be tempting once the bikes are parked for the evening, indulging in extra beers can have a negative impact on your next day’s adventures.
It’s best not to take unnecessary risks. Being cautious in managing alcohol consumption, along with proper hydration, is essential during motorcycle touring. This way, you can fully enjoy the journey without jeopardizing your well-being and overall experience. - Choose the Right Riding Gear
When discussing motorcycle touring and hydration, it’s common to focus solely on the act of consuming water. However, a significant aspect of hydration involves understanding how our bodies lose water, not just how we replenish it.
Selecting well-ventilated riding gear can play a crucial role in keeping you cool during your ride. By maintaining a comfortable temperature, you’ll reduce excessive sweating. When you sweat less, your body retains more water, ensuring an adequate supply to the organs that require it.
It’s essential to avoid wearing leathers whenever possible. This is because leathers can create a microclimate around your body, causing it to lose the water it needs to stay hydrated. Opting for ventilated gear instead will help you regulate your body temperature more effectively, promoting better hydration during your motorcycle journey.
Motorcycle Touring & Hydration: To Conclude
As a rider, you’re well aware that riding a motorcycle demands quick reflexes, alertness, and the ability to read the road and anticipate hazards. Dehydration has the potential to compromise all these vital abilities that keep us safe on the road. Understanding that staying hydrated requires consistent efforts is essential for a successful journey. Especially on hot summer days when sweating is more pronounced, the body loses water rapidly, leading to fatigue setting in much sooner than usual. By staying hydrated, you can maintain your stamina and energy levels during the ride. Hydration bags come in various sizes, and it’s crucial to choose one that suits your needs. However, you may encounter situations where you run out of water in your hydration bag with miles left to go. In such cases, it’s wise to stop and refill your bag before it’s completely empty to ensure you have access to water at all times.
Timing your rides appropriately can also prevent dehydration. Avoid riding during the peak sun hours, typically between 12 noon and 2 PM, as it accelerates water loss. Plan your route so that you take your biggest riding break during these hours to rest and recover, minimizing energy depletion. Regularly cleaning your hydration bag is essential to prevent any potential illnesses caused by bacteria buildup. The frequency of cleaning depends on the climate; humid conditions may require more frequent cleaning than dry weather. Start hydrating well before hitting the road. Drinking small amounts of water at intervals helps your body absorb the fluid effectively. Avoid trying to consume a large amount of water just before starting your ride, as it may not be as effective in keeping you hydrated.
Pack bottles of water and make it a habit to refill them each time you stop for gas or take a break. Another convenient option is to use a water bladder like those made by Camelbak, which you can wear and sip from while riding. Adding ice to the bladder helps keep the water cool and refreshing. Even after the ride is over for the day, continue to drink water to replenish your body and prepare for the next day’s journey.
By being mindful of the importance of hydration and following these guidelines, you can overcome any issues with inadequate hydration. These practices will allow you to ride for hours while feeling fresh and alert at the end of the day. So, keep hydrating and enjoy your ride to the fullest! Make hydration a priority!
Appeal: Dear Fellow Adventurers Riders let’s embark on a motorcycle ride expedition with a purpose – to leave no plastic behind. By going plastic-free, we’ll protect the environment, wildlife, and create a greener world for generations to come. Let’s ride responsibly and be the change we want to see. Say no to plastic! Join the plastic-free movement today!.
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