How much hydration is enough hydration during long rides?

Asked by: Jeff Hartley

As a general rule of thumb, most long-distance riders try to drink around one 500ml bottle of water per hour while cycling. If you’re cycling in hotter weather, cycling up hills or start to feel thirsty and overheated, then increase this intake.

How much water should I drink on a long ride?

Take on fluids containing electrolytes continually throughout your ride. Even in cooler conditions aim to take on 500-750 ml per hour.

How do you stay hydrated on long rides?

Bring a water bottle or an electrolyte-rich drink along for the ride. While on medium-length rides ranging between 1 and 3 hours, cyclists should focus on carb replacement. Instead of drinking water during the ride, grab a few bottles of a carb-rich sports drink like 1st Endurance’s EFS Electrolyte Drink.

How much water should you drink on a 2 hour ride?

In those cases, the researchers concluded that cyclists should aim for 0.15-0.20 mL of fluid per minute per kilogram of body weight for rides between one and two hours, and 0.14–0.27 mL of fluid per minute per kilogram of body weight for rides more than two hours.

How do I rehydrate my 100 mile bike ride?

Pre-Hydrate



Drink plenty of water or sports drink before you ride. The wind produced from cycling evaporates perspiration, making most cyclists unaware of their personal water loss. Keep hydrated by drinking every 5 to 15 minutes.

What drink has all electrolytes?

Here are 8 electrolyte-rich beverages you may want to add to your health and wellness tool kit.

• Coconut water. Coconut water, or coconut juice, is the clear liquid found inside of a coconut. …
• Milk. …
• Watermelon water (and other fruit juices) …
• Smoothies. …
• Electrolyte-infused waters. …
• Electrolyte tablets. …
• Sports drinks. …
• Pedialyte.

Is Gatorade good for long bike rides?

Yes, Gatorade can be beneficial for cycling, as it offers hydration, carbohydrates, and electrolytes (such as sodium and potassium), all of which are depleted during sports endurance performance [1].

What should I eat on a long ride?

Eat aggressively the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasize carbohydrates such as pasta, vegetables, bread, whole grains, and fruit. Don’t forget dessert! Don’t Skip Breakfast.

How much water should you drink on a 100 mile bike ride?

To avoid dehydration supplying about 16 to 24 ounces per hour (500 to 800 ml) is recommended. Consider that some athletes loose a pound of sweat with 500 milligrams of sodium an hour. This variability to some extent and training in conditions similar to that on the ride are important.

When should I take electrolytes when cycling?

Take on an electrolyte drink on hot days and rides over 60 minutes. You should also aim to take on 150% of fluid lost through sweat one-to-four hours after your ride as well as electrolytes, carbs, and protein for optimal recovery.

What are symptoms of low electrolytes?

Symptoms of severe electrolyte disorders can include:

• Dizziness.
• Brain swelling.
• Shock.
• A fast or abnormal heart rate.
• Confusion.
• Irritability.
• Nausea and vomiting.
• Lethargy.

What is the fastest way to replenish electrolytes?

Next time you’re in need of an electrolyte boost, try these 5 foods that replenish electrolytes fast.

1. Dairy. Milk and yogurt are excellent sources of the electrolyte calcium. …
2. Bananas. Bananas are known to be the king of all potassium containing fruits and veggies. …
3. Coconut Water. …
4. Watermelon. …
5. Avocado.

Whats better liquid IV or Pedialyte?

Liquid IV vs Pedialyte



Pedialyte and Liquid IV are both based on the World Health Organization’s oral rehydration solution, so they’re nearly identical in terms of electrolytes, minerals, salts, and sugars. Liquid IV additionally contains B vitamins, vitamin A, and vitamin C that Pedialyte does not have.

How do you drink water during a long run?

Drinking before, during, and after training is just as important as drinking during the rest of the day.

1. Aim for 16 ounces (2 cups) of water at about two hours before you run. …
2. About 15 minutes before a run, drink six to eight ounces of water.
3. During a run longer than 1 hour, drink water at regular intervals.

How much water should I drink on a 10 mile run?

Some people feel the effects of dehydration hours after their run because they failed to drink enough fluids after they finished. Weigh yourself after your run. You should drink 20 to 24 fluid ounces of water for every pound lost.

Do I need to hydrate during a 10k?

Hydration During the Race



A general rule of thumb is that you should consume 7 to 10 ounces of fluid every 10-20 minutes during your race. 4 Runners running faster than 8-minutes per mile should drink 6 to 8 ounces every 20 minutes. If you are running in heat, you may also need more water.

Should I carry water while running?

If you’re doing a short run, say one that lasts 45 minutes or less, you may be able to forgo drinking water while you’re out there. But it’s never a bad idea to carry water, especially if it’s really hot outside and you’ll be sweating a lot. Many runners carry and drink water regardless of how long they’ll be running.

Do hydration packs slow you down?

As discussed earlier, extra weight in your hydration pack during a marathon can slow you down so it is vital to make sure you travel light. Checking what will be on course before a marathon will help you to know what you should and shouldn’t carry in your pack.

What drinks help with hydration?

The Best Hydration Drinks

• Water.
• Milk.
• Fruit-infused water.
• Fruit juice.
• Watermelon.
• Sports drinks.
• Tea.
• Coconut water.