Don't leave home without it

Water! It is very important to stay hydrated while on the ride. According to Lance Armstrong's coach, Chris Carmichael, one should drink water every 15 minutes. Being even slightly dehydrated can affect performance. By the time you feel thirsty, you are already entering the first stages of dehydration.

Drinking too little water or losing too much water through sweat can inhibit the body's ability to function at its full potential.

As the primary component of blood, water also transports glucose, fats, and oxygen to working muscles and carries away metabolic by-products such as carbon dioxide and lactic acid. Most important during exercise, water is essential to regulating body temperature by absorbing heat from working muscles and dissipating it via sweat. As your body's temperature rises, your sweat rate will increase to preven overheating.

A general rule of thumb is to drink enough water each day so that your urine is clear and oderless at least once a day, or you find yourself making trips to the bathroom every two to four hours. If your urine is dark, it means that it is concentrated with metabolic waste products and you need to drink more water. If you are always tired, have headaches, and become sleepy often, this cuold also mean that you are chronically dehydrated.

Don't make the mistake to not drink before the ride because you don't want to go to the restroom and hold up the group. There are plenty of places to have a rest stop and use the restroom on the ride. What good is the bike ride if your performance dropped because of thirst and

We are entering the hot summer months soon, so hydration is extremely important. How can you carry water with you on the ride? Suggestion: Get a water bottle cage for your bike and a water bottle. If you can't ride and drink at the same time, get a hydration backpack (Target).

So regardless what kind of exercise you do.. stay hydrated!