HYDRATION- It Will Be A Key Component In Tahoe

Happy Memorial Day!

God bless our veterans and all those who sacrificed for our great nation- the United States America; hope you enjoyed a beautiful day in their honor.

I spent the weekend celebrating my graduate, and also preparing for my upcoming destination bike event in Lake Tahoe, Nevada on Sunday.

My road bike is disassembled and packed in a case.  I decided it will be easier to travel with it instead of shipping it to Tahoe.  This Saturday I will drop off my bike for preparation of the event, and then pick up later that same day.

Several bike enthusiasts from Tahoe, and those who have traveled to Tahoe shared some the very important tips, including the necessity to HYDRATE!  Water will make the difference with performance in the altitude.  Persons coming from sea level environments must acclimate to the high altitude, and drinking enough water all this week leading to race day, will definitely help with oxygenation.  Since I had trouble keeping my water bottles and Hydrate drinks in my bike holders during my training sessions, I ended up purchasing a new Hydration backpack (thanks for the suggestion Eva)  which has a liquid bladder in it and an extended plastic straw that you sip water from while pack remains  attached to your back.  This handy, sleek and slim backpack is light weight and holds nutrition, music device and a phone.  Sweet!

Nathan Sports.com offers these 5 tips for hydrating in altitude:


  1. Drink plenty of water on your way to altitude. While you are sitting at the airport, on the plane or riding in the car, drink water. You do not want to arrive already dehydrated. If you are trying to save trips to the restroom by skimping on liquid, don’t.
  2. Ease into your activity. It is not wise or realistic to demand the same level of energy from your body at altitude that you experience at sea level. Allow your body time to acclimate and take more rest (and longer rest periods) than you are used to. Unless you’re heading to altitude for a race, take it easy for about a week before incorporating harder efforts into your daily routine.
  3. Carry water wherever you go and drink often. Pay attention to your body’s signals and perhaps drink a little more than you think you need. Never ignore your thirst. (A headache is a sign of dehydration.)
  4. Consume foods with high water content. If you feel like you cannot drink enough water, focus on consuming water lush fruits and vegetables.
  5. Avoid excessive amounts of caffeine. Caffeine is a diuretic and may inhibit your body’s water absorption. Try to limit liquid intake to mostly plain water  ( this will be tough for me as I love coffee)


On the subject of nutrition, Tahoe natives have revealed to me that it’s helpful to fuel with salty foods while hydrating; chips, nuts, bars and of course apple slices and bananas for great energy to help me complete the 72 mile ride around the most beautiful lake in America. The salty foods will aid in restoring energy from sweating so much.

Finally, regular readers know I have my concerns about breathing in a different altitude while being active on hills, but I guess I will just do as my friend in Kefi, Toula, told me…”JUST BREATHE!” It’s simple. Love it and her.

More to report this week as I near my departure for the sold-out AMERICA’S MOST BEAUTIFUL RIDE.   Check back often and talk to you soon…


Carpe Kefi!

Kiki is a master interviewer with 25 years broadcasting on Kansas City and Chicago radio. She was a prevalent force at WMAQ & WBBM radio where she was the first female airborne news/traffic reporter in the "Windy City". Kiki’s voiceover work has garnered her Omni awards for Evian water and Coca-Cola commercials. These days Kiki enjoys energizing audiences on stage during motivational speaking engagements, and through writing. Her highly regarded “Kefi-That Life Force” column, was published previously in The Greek Star. She’s currently working on her first non-fiction book. [ View all posts ]