How do I stay hydrated whilst cycling?

By InSync | 26 June 2023

Staying hydrated whilst cycling is essential for maintaining performance and overall well-being. Here are some tips to help you stay hydrated during your rides.

  1. Drink water before you start: Make sure you’re well hydrated before you even begin cycling. Drink a glass or two of fluids before you hit the road.
  2. Carry enough fluid with you: Invest in two good bottle cages for your bike and keep a 500ml or 750ml bottle filled with fluids in each cage. Consider using a hydration pack if you can’t refill during a ride and don’t mind having water on your back.
  3. Sip regularly: When it’s hot, don’t wait until you’re thirsty to start drinking. Take small sips at regular intervals throughout your ride to maintain hydration levels.
  4. Drink electrolytes: During longer rides or on hot days, consider using electrolyte-rich tablets to replenish the electrolytes lost through sweat. This can help maintain proper hydration and replace vital minerals.
  5. Plan for refills: If you’re going on longer rides, plan your route to include water refill stops. Research the availability of water sources along your route or carry a filter if you’re cycling in remote areas.
  6. Dress appropriately: Wear lightweight, breathable clothing that wicks away sweat to help keep your body cool and prevent excessive fluid loss.
  7. Monitor urine colour: After a ride, a quick way to check your hydration status is to monitor the colour of your urine. Clear or light yellow urine generally indicates good hydration, while dark yellow urine suggests dehydration. If it is dark yellow make sure you consume plenty of fluids to recover your hydration.

Remember, everyone’s hydration needs may vary, so adjust your intake based on factors like ride duration, intensity, and weather conditions. It’s better to err on the side of drinking a bit more rather than risking dehydration. The main lesson is to practice before a big event: don’t leave it until event day!

Advice on hydration and nutrition is just one of the benefits I offer with regular coaching.

Posted in FAQs, Nutrition