Staying Hydrated While Cycling

Whether you're hitting the road for a long-distance adventure or enjoying a leisurely ride around the neighborhood, staying hydrated is crucial for your performance and well-being. Cycling is a fantastic way to stay fit and have fun, but like any physical activity, properly fueling your body is an essential first step. Keep reading to learn more on proper cycling hydration.

If you're interested in what kinds of food to pair with your hydration strategy, check out our cycling snacks blog.

Why Hydration Matters

When you ride, your body works hard to keep you moving. Muscles contract, your heart pumps faster, and your body temperature rises. To regulate this temperature and support these activities, your body sweats, which means you’re losing fluids. If you don't replace those fluids, dehydration can set in, impacting your performance and even putting your health at risk.

Dehydration can lead to fatigue, dizziness, and reduced coordination—all of which can be dangerous while cycling. Staying hydrated helps maintain your energy levels, keeps your muscles functioning properly, and allows your body to recover more quickly after a ride.

Remember - sweating is good! Its a sign of proper hydration and function of your body's built-in cooling system. Just make sure you refil the tank with water.

Interesting Facts About Hydration and Dehydration

• Your Body Is 60% Water: On average, the human body is made up of about 60% water. This water plays a key role in almost every bodily function, from regulating temperature to aiding digestion and transporting nutrients.
• You Can Lose Up to a Liter of Water Per Hour: During intense cycling, your body can lose up to a liter (around 34 ounces) of water per hour through sweat. This rate can increase in hot and humid conditions, making it even more important to drink regularly.
• Dehydration Impacts Performance: Losing as little as 2% of your body weight in fluids can lead to a noticeable decline in physical performance. For a 150-pound cyclist, that's just 3 pounds of water lost. That can happen in under an hour depending on factors like weather and ride intensity.
  
• Thirst Isn't the Best Indicator: By the time you feel thirsty, its too late. "Catching up" on hydration is nearly impossible to do while exercising - you need to drink before you're thisrty. Plan on stopping for a quick drink every 20-30 minutes.
  
• Electrolytes Are Essential: When you sweat, you lose not just water but also electrolytes like sodium and potassium. These minerals are crucial for muscle function and recovery, so it's critical to replenish them. This is most important on longer rides in hotter weather especially on longer rides. Consider a sports drink or simply add sugar and salt to your water bottle.
  
• Hydration Starts Before Your Ride: It's not just about drinking during your ride—proper hydration starts well before you hit the road. Drinking water throughout the day and having a glass or two before you set off will ensure a healthy hydration baseline.
• Cold Water Absorbs Faster: Your body absorbs cool water faster than warm or hot water. So, filling your bottle with cool water before your ride can help you stay hydrated more effectively.

Tips for Staying Hydrated While Cycling

• Bring More Than You Need: Always carry a water bottle or hydration pack with you. For longer rides, consider bringing extra bottles or planning your route to include stops where you can refill. Never put yourself in a position to need water and not have it.
  
• Drink Regularly: Don’t wait until you're thirsty to take a sip. Aim to drink small amounts regularly throughout your ride to maintain a steady intake.
• Consider Electrolyte Drinks: For rides longer than an hour or in hot conditions, consider using an electrolyte drink to replace the salts lost through sweat. Bouns: sports drinks with a coconut water base provide even more natural electrolytes.
  
• Pay Attention to Your Body: Be mindful of signs of dehydration, such as dizziness, dry mouth, and fatigue. If you start to feel any of these symptoms, stop, rest, and rehydrate.
  
• Hydrate After Your Ride: Rehydrating after your ride is just as important as staying hydrated during it. Water, combined with a post-ride snack, can help your body recover more efficiently.
• Pair Hydration With Food: Water is essential to survival, but food plays a key role too. No matter what the latest diet trend says, carbs are good. Prepare for your ride with water and a carby snack, and enjoy another while out on a longer ride

Staying hydrated is one of the simplest yet most important things you can do to ensure a safe and enjoyable cycling experience. So, next time you gear up for a ride, make sure water is part of your essential equipment. Your body will thank you for it!

Remember to check out our cycling snacks blog along with all our other blog content!