How to Stay Hydrated During a Long Bicycle Ride

Taking a long bike ride can be an excellent way to enjoy scenic views, spend some time with friends and loved one or simply get into shape. Depending on the weather and how vigorously you ride your bike, though, you can also become dehydrated in a hurry. There are several steps you can take both before and during your ride in order to avoid this from happening.

Things You'll Need

  • Bottle(s)
  • Hydration system
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Instructions

    • 1

      Drink plenty of water before you begin your bicycle ride. The amount you drink before your ride will be dependent on how long you plan to be on the bicycle. A good rule of thumb many riders use is to drink 24 ounces of water for every hour and a half they plan to be riding the bicycle. If you're going to be on the bike for about two hours, you could simply drink anywhere between 30 to 36 ounces of water before the ride begins. There is no perfect exact number so estimating is fine.

    • 2

      Place a water bottle on the frame of the bicycle. This is the most convenient way to bring fluids with you during your long bicycle ride. The size of bottle that you bring will be determined by the length of your bike ride and the size of your holder.

    • 3

      Buy a portable hydration system which can be filled with plenty of fluids and use it during your long bicycle ride. These are excellent for those taking a very long bicycle ride. A hydration system is a simple concoction made up of a bladder which can hold up to 60+ ounces of fluids (depending on which system you buy), a single strap or two of them which you can hook around your body and a hose with goes right up to your mouth. This way, you can take in fluids whenever you feel the need without having to do hardly anything at all.

    • 4

      Use both water and sports drinks as a way to stay hydrated during your long bicycle ride. You could, for example, place water in the hydration system and your favorite sports drink in the bottle which rests on the frame (or vice versa). Sports drinks rehydrate and replenishes electrolytes, carbs and nutrients which are lost via perspiration. However, drinking 60 ounces of a sports drink in the span of a few hours could give you an upset stomach. It's a good idea to use water as well during your long bicycle ride.

    • 5

      Drink plenty of water once your ride has concluded. You should drink at least 24 ounces of either water or your favorite sports drink regardless of the length of your long bicycle ride. Many athletes don't realize that they can become dehydrated after they have finished their activity.