How To Stay Hydrated While Cycling

Every part of your body, even the tiny cells in your organs need water to function properly. That is why 60% of the adult human body is made up of water. The water that’s in your body system is used up when you move, think, even when you don’t do anything. That is why you will need to bring one of the best water bottles for cycling when you need to ride on your bike to race or just want to enjoy a ride on your bike around town. You see, even while you are just breathing, you lose body water.

The water that your body loses as you breathe will depend on the humidity level of the air. You may lose about 300 to 500 milliliters of body fluids just by breathing. This is how it happens. As you inhale, you pull in cooler, less humid air. In the process, your body moistens the surface of your lungs and adds moisture to the air as it passes through the airways. As you exhale, the air is warmed up to about 90°F with a relative humidity of almost 100%. This humidified air gets lost to the outside environment. In essence, when you breathe, you pull water from your body and release it into the air when you exhale.

That’s just about when you breathe. Imagine all the other processes that your body regularly undertakes to keep you moving about and doing the things that you do. Without water, it will be impossible to digest the food that you eat, nor distribute the minerals and vitamins from these foods to the other parts of the body. What about carrying oxygen to your brains and your lungs? Even your bones need water as it helps deliver calcium, magnesium, and other bone-building nutrients to your skeleton. Water also helps flush out toxins from the body, including the bones.

As the fluids in the body are constantly used up, you will need to have it replaced to ensure that all body functions will continue and that you may not risk having to give in to dehydration. Note that even if your body loses about 2 to 3 percent of body weight when you sweat, you may already experience mild dehydration.

If you plan to ride your bike any time of the week, you need to make sure that you will be able to top up at regular intervals. Bringing the best water bottles for cycling is always a smart choice.

If you are a professional athlete, you understand the significance of planning your route. Doing so may actually help you to ride through a route where there are plenty of potable water sources. Even then, there are many athletes who have also experienced dehydration along the way, so you should always be careful when planning your next ride. Even if you are just a casual rider, you may also underestimate your thirst mechanism or you may just focus on finishing your ride, causing you to neglect constantly topping up, which could put you to a really dangerous situation.

To help you get your hydration plan ready for your next ride, you may need to consider this guide. Here are some tips that can keep you hydrated and boost your performance as you ride your bike.

How To Stay Hydrated While Cycling

Start and remain hydrated as you go

Keeping yourself properly hydrated on the bike requires extending the hydration process throughout your daily life. You should never ride a bike if you are already dehydrated in the first place. Hydration should also begin as you start your day. Drink about 500 ml glass of water first thing in the morning when you wake up to help replenish whatever amount of body fluids that you have lost while you were sleeping. As you proceed with your regular activity for the day, you will also need to continue giving your body the water it needs to maintain the balance of body fluids. When the temperature gets hot or the ride gets tougher, you will need more water to keep you going. So keep hydrating your body as you go through your day.

Know how much you will need to keep your ride going smoothly

Hydration is more of an individual requirement. Some need more water than others and there are a lot of factors that will contribute or influence your hydration need. So, whether you will be riding with a backpack and a hydration bladder or will just have to drink from a water bottle, you should know how much you will need to keep your ride going smoothly. An hour to 90 minutes of moderate riding may require about 750 ml of water. Longer bike rides will require you to bring drink more so you could either plan your route where there are plenty of water sources or you can bring more water with you that you can just reach out whenever you need to.

Drink a little often

You will need to be constantly sipping to replenish body fluids that you lose as you sweat. Consuming gel, energy bars, or drinks infused with energy giving fruits every so often while you are on your ride will allow your body to keep a healthy balance of body fluids and electrolytes in your body. Make sure that you drink at regular intervals and not only when you are thirsty as when you reach that point you may already be dehydrated. When your body is already dehydrated, it takes time before your body can recover from that state. Your performance has already suffered by then and your body will require more than what you should have you provided it with enough water at the moment it needed to have that fill.

Bring some electrolyte tablets with you

Although there are other sources of electrolytes, bringing quality electrolyte tablets is the easiest way to provide your body with potassium, sodium, calcium, and magnesium that you will also lose as you ride. These tablets can help retain the fluids that you are drinking, as well as add some flavor to the plain water that you have in your water bottle or hydration bladder.


With these easy hydration tips, you can keep enjoying a great ride without ever having to risk yourself of getting dehydrated.