Cycling is a great form of exercise, and many cyclists rely on long-distance riding to keep them in shape. Like with any type of workout, it is important to stay hydrated while cycling.
Most cyclists rely on a combination of water and sports drinks to keep them hydrated when they ride. Water is crucial to successful athletic performance, as it provides relief to your heart and helps your blood carry oxygen to your muscles. The online medical advice website, WebMd.com recommends drinking 15–20 ounces of water approximately an hour before a workout, 8–10 ounces about fifteen minutes before you begin, and 8 ounces every fifteen minutes during your workout. The exact amount of water needed depends on individual biology and the intensity level of the exercise, but these guidelines are a good place to start.
For cyclists specifically, Performancebike.com recommends drinking 20 ounces of water for every hour spent on the bike. For the first hour of riding, water alone is usually sufficient. For rides lasting longer than one hour, however, most cyclists choose to supplement their liquid intake with sports drinks and energy drinks.
Performancebike.com also suggests these Basic Hydration Guidelines:
- For rides lasting less than one hour: Drink at least 16 ounces of plain water before riding, and drink 16–24 ounces of plain water or an energy drink during your ride. Drink at least 16 ounces of plain water or a recovery drink after you have finished your ride.
- For rides lasting 1–2 hours: Drink at least 16 ounces of plain water or a pre-riding energy drink before you ride. Drink 16–24 ounces of plain water as well as 16–24 ounces of an energy drink during your ride. After your ride, recharge with 16 ounces of plain water or a recovery drink.
- For rides lasting longer than two hours: Drink at least 16 ounces of plain water or a pre-riding energy drink before you ride. For each hour that you are on the bike, consume 16–24 ounces of plain water and 16–24 ounces of an energy drink. Performancebike.com recommends carrying money with you to purchase additional liquids if necessary. After your ride, drink at least 16 ounces of plain water and 16 ounces of a recovery drink.
Energy and recovery drinks are importance because they replace electrolyte stores that are depleted during physical activity. Electrolytes, which are defined as salts and minerals that help conduct electricity in our bodies, are lost continually during a workout as sweat leaves the body. In humans, electrolytes are made up of sodium, potassium, calcium, and bicarbonate. Of those minerals, we lose sodium the quickest.
Livestrong.com suggests sticking to sugar-free electrolyte beverages to help prevent weight gain and to eliminate the consumption of unnecessary sugar. They recommend choosing an electrolyte beverage that contains between 50–179 milligrams of sodium for every 8 ounces. It is an added bonus if the drink contains between 30–50 milligrams of potassium. Livestrong.com also suggests staying away from caffeinated and carbonated beverages while on the bike, as they can cause an upset stomach. Sodium levels in the body are balanced by potassium intake, so it is important to consume both daily and while cycling.
Each person’s dietary needs vary, and so does the amount of fluids needed to stay hydrated during exercise. This blog post seeks to provide guidelines for cyclists, but is not a comprehensive list. Visit with your doctor or trainer should you have further questions regarding your hydration.
Photo Courtesy of Liz West and Creative Commons.