Up to 60% of a human adult's body is composed of water and when we sweat that water is excreted and need to be replenished. While cycling, the simplest approach is almost always the best when trying to maintain ideal hydration.
Check out a few tips we've gathered over the past few years. These are by no means rules, as each person is unique and will need to experiment to find what works best for them.
- Ensure you’re hydrated before getting on your bike. Drinking 12 to 16 oz of water two to four hours before riding will give you a good baseline.
- Do not mistake your thirst for hunger. Drinking a large glass of water before you eat anything will help to keep you hydrated and aid in digestion. A squeeze of lemon juice will wake up your metabolism and the vitamin C helps build resistance to catching colds.
- While riding, drink frequently and consistently. The average recommendation is one 16-ounce bottle per hour in cool weather, and up to as many as four bottles per hour in extremely hot weather (based on a 150-pound cyclist). This will vary based on the day's temperature and your body's needs.
- If there is a water source present during your ride, drink out of one or both of your bottles and then top them off, regardless of thirst. If it’s a long or hot ride, take a packet of electrolytes to add to water at stops along the way.
- Hydrate and replenish after each and every bike ride. You need to replace protein, carbohydrates, electrolytes, and water to recover. Keep hydrated the rest of the day, trust, it matters.
- If you feel faint, dizzy or start to get a headache while riding please stop and seek shade and medical assistance ASAP. Dehydration is not something to be taken lightly.
Have additional hydration tips? Email us at firstname.lastname@example.org.
Stay hydrated and happy cycling!
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