How to Stay Hydrated on a Long Distance Cycle Journey

[Lolita Di]

When you are taking part in a long distance cycling trip, whether it is a London to Paris Bike Ride or some other event for charity, one of the most important things to remember is to stay hydrated.

If you become dehydrated when you are on the road, this can really impair your performance and take power away from your leg muscles. However, there is also a danger of drinking too much – which will cause you digestive problems and can even lead to illnesses such as hyponatremia.

It is important to understand how to stay hydrated at the right level when you are taking a long distance bike ride. Here are some important tips that you should keep in mind when it comes to planning your hydration during charity challenges:

Determining How Much to Drink

There is an ideal amount of fluid you should drink, not too little and not too much. This will depend on a number of factors, including the climate you are riding in, your physical fitness and the intensity of the ride. These factors will influence how much you are sweating, which will affect how much you need to drink to compensate.

As a general rule, a cyclist will sweat between 1-2 litres per hour when they are riding. So, when you are on the road you will need to replace as much of this as possible. However, our bodies are only able to absorb about a litre of water per hour so drinking more than that will simply cause you discomfort.

Pre-hydration

It is important to start hydrating yourself well in advance of the bike ride, so that you can start off the race at a good level of hydration. You should never start a long distance bike ride if you are already dehydrated.

It is a good idea to drink at least two cups of water when you wake up in the morning before your ride, as well as eating a healthy breakfast. Also drink a cup of water every hour until you start the ride.

Should I Drink Plain Water?

If you will be riding for more than an hour, it is not a good idea to only drink plain water. This is because too much salt and vital minerals (known as electrolytes) will be lost through your sweat. This causes an imbalance in your blood and can lead to hyponatremia, which is a potentially fatal condition that results from over hydration. Instead, you should be drinking a fluid that will keep you hydrated while also replacing your lost electrolytes.

There are isotonic solutions that are ideal for keeping you hydrated on long bike rides, such as energy hydration drinks. Many of these drinks are also designed with magnesium to prevent cramping and amino acids for muscle repair. Try a few different flavours until you find something that you like – remember that if you don’t like the taste you won’t drink it!

According to Nigel Mitchell, who is the head of nutrition at British Cycling, riders should consume a bottle of water and a bottle of electrolyte energy hydration drink every hour. Of course, if you are riding in a very hot climate this should be increased to two bottles of water and one bottle of energy drink.

Drinking On Your Bike

When you are riding on your long distance bike ride, you should be taking large gulps of fluid every 15 minutes or so. Start as soon as you begin your ride, even if you don’t feel thirsty. If you are starting to feel thirsty you will know that you are already dehydrated.

Carry your bottles of energy hydration drink with you in a place where you can easily reach them on your bike. You should be used to carrying them on every bike ride and you should get into the habit of drinking from them at convenient moments along the ride.

After Your Bike Ride

When you have finished the long distance bike ride, it is important to keep hydrating even afterwards. You should continue drinking fluids, so that you have to use the bathroom within 60-90 minutes after you stop riding. Usually this means around 8-24 ounces. There are also special drinks and powders that are designed for replenishing your hydration and minerals post-workout.

Keep these tips in mind and you will be able to stay hydrated and healthy on your long distance cycling journey, so that you can raise even more money for the charity of your choice.