HOW DO I STAY HYDRATED DURING LONG RIDES?

Why proper hydration matters in endurance cycling

During long rides, your body loses fluid through sweat, respiration, and even digestion. As core temperature rises, your heart works harder to pump blood, and dehydration only makes that process more difficult. Even a 1–2% drop in body weight from water loss can reduce power output and increase fatigue.

Performance and physiological impact

Without proper hydration, your blood thickens, oxygen delivery slows, and your muscles tire faster. Cramping, dizziness, and nausea are common signs of poor fluid balance. But hydration isn’t just about water—it’s about maintaining electrolyte levels to support nerve signaling and muscle function.

• Even mild dehydration reduces endurance and decision-making

• Sweat loss varies from 0.5L to over 1.5L per hour

• Sodium and potassium are lost in sweat and must be replaced

• Thirst is a lagging indicator—drink before you feel it

• Hydration affects both physical output and mental focus

Managing hydration proactively prevents crashes in performance and helps you feel strong all ride long—even when the kilometers stack up.

How much and how often to drink

A common mistake among cyclists is underdrinking or waiting until thirst strikes. Instead, think of hydration as a schedule—sipping regularly to stay ahead of fluid loss, rather than trying to catch up when you're already dry.

Follow a structured hydration plan

Most endurance cyclists need 500–1000 ml of fluid per hour, depending on weather, intensity, and sweat rate. Aim to drink every 10–15 minutes, not just during stops. Set a timer on your cycling computer or use natural landmarks (e.g., every 5–10 km) as prompts.

Two bottle cages on your bike help you manage intake—one for water, one for electrolytes. For hot days or rides longer than 3 hours, consider adding a hydration backpack or planning refuel stops.

• Drink 150–250 ml every 15 minutes

• Alternate between water and electrolyte mix

• Monitor bottle levels to ensure consistent sipping

• Practice your hydration plan in training, not just races

• Don’t wait for thirst—it’s already late by then

With consistent hydration, you reduce the risk of performance dips, cramping, and bonking—giving yourself more power for the second half of the ride.

Electrolyte balance and fueling integration

Hydration isn't just about fluid—it’s about keeping electrolytes in check. Sodium, potassium, and magnesium are essential for muscle function and hydration retention. If you lose them and don’t replace them, you risk cramps, fatigue, and hyponatremia (low sodium).

Fuel + fluid = endurance success

Use a sports drink with 300–800 mg of sodium per hour, plus carbs in the form of glucose, maltodextrin, or fructose. Isotonic solutions (6–8% carb concentration) help hydration and energy simultaneously. On hot days, increase your sodium intake slightly and avoid plain water alone for multiple hours—it can dilute sodium in your blood.

Match your fuel plan to your hydration: if you’re eating bars or gels, pair them with sips of water. If your drink mix includes carbs, factor that into your total hourly carb goal (usually 60–90g/hour for endurance rides).

• Choose electrolyte mixes with at least 300 mg sodium per serving

• Don’t rely on plain water alone for rides over 90 minutes

• Track carb intake from drinks + food to avoid GI issues

• Include potassium and magnesium for full electrolyte support

• For ultra-endurance, test sodium tablets or capsules

Integrated hydration and fueling gives your body what it needs to keep going—fluid, minerals, and energy—without overloading your stomach or system.