WAKE UP, DRINK WATER

Unless you're hooked to an IV drip all night, you're more dehydrated in the morning than at any other time of day. Yet most people chug coffee and wait until afternoon to uncork their water bottles, which can result in a sluggish midday ride. (Coffee's high water content delivers some hydration, but it's not as potent as straight-up H₂O). "Water helps carry nutrients and oxygen to working muscles," says Jennifer McDaniel, CSSD, spokesperson for the Academy of Nutrition and Dietetics.