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  • Writer's pictureJason Ryser

Cycling Tips: Why Hydration Matters So Much

Updated: May 18, 2022

Competitive bikers are always searching for a way to improve their sport, and with the following cycling tips, you’ll be well on your way.

If you want to improve your endurance, lessen your fatigue, and shorten your recovery time, it is essential to stay hydrated. Staying hydrated can give you the edge you need and is one of the best things you can do to elevate your performance. Through proper hydration, you can tolerate the heat and better retain fluids. Are you wondering how you can improve your hydration?

Continue reading to learn how much water you should be drinking before, during, and after your ride.

Cycling Tips for Getting Hydrated Before Your Ride

When body temperatures rise, cycling performance can suffer. Retaining fluids allows your body to stay cooler, and you’re more likely to perform better. Because of this, many cyclists prefer to drink as much as they can before their ride. Ideally, each cyclist would have an individualized hydration plan because each body and athlete is so different from the next. But when a specific program isn’t available, the average cyclist needs between one to two liters of fluid per hour of exercise and output.

Water is a fantastic choice for bikers to stay hydrated, especially before your ride begins. Several hours before your ride, drink 12-16 ounces of water and then another 12 or so ounces a couple of hours before you go. If the weather is scorching, you may want to consider upping your ounces.

Cycling Tips for Staying Hydrated During Your Ride

Some people say that athletes should only drink when thirsty, but this doesn’t apply to long-distance cyclists. According to studies, thirst does not always indicate the hydration levels of the athlete. Instead, as you ride, drink small sips of water every 10 to 15 minutes during your ride to help replenish the water you’ve lost through sweat. This will help you stay focused and improve stamina.

Cycling Tips for Hydration Post-Ride

Once you’ve completed your ride, it is crucial to replace the water you’ve lost. Focus on recovery hydration by focusing on the following recovery cycling tips:

  • Stopping nutrient breakdown

  • Eating protein to help repair muscles

  • Normalizing carbohydrate levels

Electrolyte-filled drinks can help replenish the salt and nutrients you lose when sweating and can help you avoid intense muscle cramps and other post-ride injuries. To restore their energy levels, cyclists can drink a high-carb beverage that helps their bodies absorb carbs better and faster.

Sign Up for Saints to Sinners Today!

For more cycling tips, be sure to follow along with Saints to Sinners on social media and our blog. We are dedicated to improving our sport and health while furthering a good cause — we are here to show ALS that it can’t win, and we’re fighting back! Registration is open, and the race is at the end of this month! If you want to join in the fun and ride from the beautiful Salt Lake City mountains to the heat of Las Vegas in a fun relay race, sign up for Saints to Sinners today!

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