Guide to Cycling Hydration
Drinking water is important. Everybody knows that. But do you know just how much you need to be drinking before, during and after a ride? We’ve got some simple guidelines to hydration below. They’re an excellent starting point for discovering your formula to success, but remember, each individual will vary in their hydration needs.
Before you even get on your bike, especially if you’re going for a longer ride, you will want to sip 12-16 ounces of water at four hours and two hours prior to the ride. This will help you avoid becoming dehydrated during your ride, but does NOT replace drinking during a ride. You may want to also consider a pre-ride sports drink that can help give an extra carbohydrate energy boost to your ride.
As a general rule, you should consume one 16-ounce bottle every hour of riding in cool weather. If it’s a steamy day, you may require up to four bottles in one hour. If going for a longer ride, you may want to drink an energy drink as well as water to help replenish electrolytes. These drinks provide quick-absorbing carbohydrates that replace those stores you’re burning off.
Once you get off your bike, you’ll want to drink at least 16 ounces of water or a recovery drink. A recovery drink can help rebuild muscles, as well as prevent soreness and fatigue. It’s also a good idea to eat a small meal within an hour of finishing your ride to help in replenishing fluids, calories and electrolytes.
We have a full selection of energy and recovery drinks, as well as the equipment to carry them and water. From bottles to packs, we’ve got everything you need to keep hydrated even on the hottest day.