Emma Radebaugh If you love going on long bike rides, you’re always looking for ways to increase your endurance and keep riding. One of the best ways to do this is to stay hydrated throughout your entire ride.
Staying hydrated is vital for a number of reasons, but mainly so that you don’t suffer from dehydration during your ride. Here are some of the top tips for staying hydrated on a long bike ride.
Drink Plenty of Fluids Before You Head Out for the Day
The hotter your internal body temperature, the less you can perform while cycling, which is why drinking water before a bike ride is critical. Even if you’re riding outdoors on a cold winter day, if you wear thick layers of clothing and push yourself, your internal body heat will quickly make you start sweating.
Eating foods like fruits and vegetables will also help you retain water throughout the day. Although water is the best thing to drink before riding, electrolyte drinks, caffeinated beverages, and juice will all help you perform better.
Drink a Small Amount Every 10 to 15 Minutes
Drinking adequate levels of fluids before and after your ride will help you minimize the amount you need to drink while cycling. Nonetheless, you should try to drink a small amount of water every 10 to 15 minutes while riding.
Waiting until you’re thirsty isn’t the most accurate indication of how much your body has to work with. Maintaining a consistent pace for replenishing your fluids will help you maintain your stamina and stay focused on your journey. Also, you should learn how to safely drink from your bottle while cycling, so you aren’t distracted while cycling at high speeds.
Replenish Your Fluids After the Ride Is Over
Once you finish cycling, you need to replenish all of the nutrients you lost during the trip. First, drink enough water, so your body is hydrated enough to repair itself.
You’ll also want to consume protein to rebuild your muscles and carbohydrates to bring your energy levels back to normal. Drinks with electrolytes can also help you regain lost nutrients and salt that you sweat out on your journey.
Overall, proper hydration is the key to a safe and intense cycling experience. By following these tips for staying hydrated on a long bike ride, you should be ready to cycle for miles and miles.
