Rider: Stay Cool & Sharp

 1. Hydrate before you even arrive

• Start hydrating the day before (not just race morning)
• Drink electrolytes, not just water (sodium helps retain fluids)
• A good rule:
• Clear or pale-yellow urine = good hydration

 During race day:

• Sip frequently, not large amounts at once
• Use electrolyte tablets or isotonic drinks

 2. Pre-cool your body

• Sit in shade as much as possible
• Use:
• Cold towels on neck
• Ice in a towel under armpits
• Cooling vest (top-level trick, very effective)

 Lower starting body temp = slower fatigue buildup