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Staying hydrated during long bike rides to increase endurance Staying hydrated during long bike rides to increase endurance

Competitive cyclists are always looking for ways to increase efficiency and sport performance and decrease fatigue. If you are one of them, you may know that something as simple as staying well hydrated can give you the edge you need.

Proper hydration is one of the best things you can do to improve your performance on long rides. This is because a cycling hydration plan appropriate to your weight and activity helps you better retain fluids and tolerate heat. The million dollar question is: What and how much to drink before, during and after cycling? If you like cycling and you are also interested in being well hydrated and healthy, this guide is for you.

Long bike rides can be quite challenging and test your limits. It is essential to pay attention to ingesting enough fluids to prevent dehydration, which in severe cases can be life-threatening. Read on to find out how you can stay hydrated during your cycling adventures!

Loss of fluids during long bike rides

Long, sweaty bike rides cause you to lose fluids, which can dramatically decrease your performance. It can take just an hour or two of medium effort to lose 2 to 3% of fluids, which in turn can affect performance by as much as 20%.

If you lose more than 3% of fluids during physical activity such as cycling, your reaction time, concentration, and aerobic performance will be greatly affected. The blood thickens, the heart has to work harder, and the muscles don't get enough oxygen.

It is especially relevant that human body also tend to lose fluids when it is too cold. So be sure to hydrate yourself well while biking during all seasons, not just during hot months.

Drinking water for muscle growth and body health: Zoé Water USA

Hydration before getting on the cycling route

If you plan on taking a long bike ride tomorrow, ideally drink enough fluids tonight to balance your body fluid level. As your body temperature increases while cycling, your performance tends to decrease. The less liquid you lose, the cooler you will be and the better your performance will be. It is no wonder that many cyclists prefer to drink as much as possible before launching into a competition or long individual or group rides.

Humans need about 2.5 liters of fluids every day. However, this number also includes the water resulting from your metabolism and all the water contained in solid foods. This equates to a need for 1.5 liters of water per day if you do not practice any sport.

Urine is an indicator of the body's fluid balance. If your urine is very yellow, you have not drunk enough water and therefore are not properly hydrated.

Is plain water enough?

Water is always an excellent option for cyclists, especially before training. Drink 350 to 500 ML of water 4 to 6 hours before the ride and another 350 ML 2 hours before. If the weather is extremely hot, consider drinking a little more.

Although drinking natural water is excellent, other liquids such as sports drinks with alkaline water and electrolytes should not be overlooked. See: Zoé Water Sport. Studies suggest that electrolytes are beneficial for cyclists and other athletes. The more experienced cyclists will have a bottle of Zoé Water Sport and a bottle of natural water.

New to electrolytes? Electrolytes are a compound of salts that maintain fluid balance and acid-base homeostasis in the body (pH). This makes them indispensable, especially for high performance athletes. Therefore, if you are going to venture out on a long bike ride, don't forget to drink water with electrolytes. Being dehydrated not only affects your general health and is extremely uncomfortable, but you also lose power, reduce stamina, and increase the risk of cramps.

The amount of water or electrolyte drink a cyclist needs varies widely, so an individualized hydration plan is ideal. In the absence of an individualized plan, the amount of hydration a cyclist needs when training tends to range from one to up to 2 liters of fluids per hour of exercise.

Hydration after a long cycling day

Hydration during long biking rides

Studies suggest that thirst is not the best indicator of overall cyclists hydration levels. Proper hydration for cyclists should include drinking small amounts every 10-15 minutes during training. This helps replace fluid loss through sweat. In addition, it improves endurance, increases energy production and lengthens attention span.

Hydration while cycling should change depending on the length of your ride. For example, you should focus on replenishing fluids during sessions of less than an hour. Although you already know which of our Zoé waters we recommend, don't forget to take your favorite Zoé Water bottle with you on your next cycling ride.

For medium-length rides ranging from one to three hours, riders should focus on carbohydrate replacement. Instead of drinking plain water while traveling, consider bringing bottles of a sports drink rich in carbohydrates and electrolytes. Make sure to drink more often than just when you're thirsty to stay hydrated until the finish line.

Rides lasting three hours or more reduce the rider's carbohydrates and electrolytes. In these cases, you will definitely want to carry two or more bottles of liquids and, again, drink more than your thirst demands.

Water is a great drink to quench your thirst. However, if you are fluid deficient, you may not be getting enough nutrients. Nutrition experts recommend drinking a mixture of mineral water and fruit juices to absorb the nutrients you need. Pure water is lost through the kidneys and removes extra salts, which can lead to muscle cramps. Mixing apple or grape juice with a little magnesium mineral water helps keep you fit on longer runs.

High performance couple cyclists hydrated during the ride

Hydration after a long cycling day

Don't forget to drink something as soon as you get home. You will need to replenish your water storage, so drink about 500 ml for every ½ kilogram you lose during the ride. The best strategy is to weigh yourself before you get on the bike, which allows you to compare your weight before and after a high-performance workout.

Consuming protein after exercise helps muscle cells with regeneration. After breaking a sweat while pedaling your favorite route, you need to replace the nutrients you lost. Recovery hydration should focus on:

● Stop nutrient breakdown
● Consume protein for muscle repair
● Restore normal carbohydrate levels


Electrolyte-rich drinks help replace nutrients and salt lost in sweat. Without electrolytes, cyclists can experience severe muscle cramps due to low sodium. Protein can come from drinks such as milk or from food that must be ingested within two hours after the end of cycling.

To restore energy levels after a long ride on your bike, you should eat right and drink a Zoé Water Sport. Alkaline water PH 9.5, added with electrolytes.

When everything else fails, hydrate according to the intensity of your workout. A good way to determine how much water or sports drink you need is to weigh yourself before and after exercising. If you tend to weigh more after your ride, drink less water before, during, and after your workout. On the contrary, if you weigh less, you should hydrate more the next time you go pedaling.

A proper hydration plan can mean the difference between giving up on a hot day and having the energy to get there. If you want to ride longer and feel better doing it, don't forget our tips to stay well hydrated during long rides on the bike.

CONTINUE READING: Drinking water for muscle growth and body health

Competitive cyclists are always looking for ways to increase efficiency and sport performance and decrease fatigue. If you are one of them, you may know that something as simple as staying well hydrated can give you the edge you need.

Proper hydration is one of the best things you can do to improve your performance on long rides. This is because a cycling hydration plan appropriate to your weight and activity helps you better retain fluids and tolerate heat. The million dollar question is: What and how much to drink before, during and after cycling? If you like cycling and you are also interested in being well hydrated and healthy, this guide is for you.

Long bike rides can be quite challenging and test your limits. It is essential to pay attention to ingesting enough fluids to prevent dehydration, which in severe cases can be life-threatening. Read on to find out how you can stay hydrated during your cycling adventures!

Loss of fluids during long bike rides

Long, sweaty bike rides cause you to lose fluids, which can dramatically decrease your performance. It can take just an hour or two of medium effort to lose 2 to 3% of fluids, which in turn can affect performance by as much as 20%.

If you lose more than 3% of fluids during physical activity such as cycling, your reaction time, concentration, and aerobic performance will be greatly affected. The blood thickens, the heart has to work harder, and the muscles don't get enough oxygen.

It is especially relevant that human body also tend to lose fluids when it is too cold. So be sure to hydrate yourself well while biking during all seasons, not just during hot months.

Drinking water for muscle growth and body health: Zoé Water USA

Hydration before getting on the cycling route

If you plan on taking a long bike ride tomorrow, ideally drink enough fluids tonight to balance your body fluid level. As your body temperature increases while cycling, your performance tends to decrease. The less liquid you lose, the cooler you will be and the better your performance will be. It is no wonder that many cyclists prefer to drink as much as possible before launching into a competition or long individual or group rides.

Humans need about 2.5 liters of fluids every day. However, this number also includes the water resulting from your metabolism and all the water contained in solid foods. This equates to a need for 1.5 liters of water per day if you do not practice any sport.

Urine is an indicator of the body's fluid balance. If your urine is very yellow, you have not drunk enough water and therefore are not properly hydrated.

Is plain water enough?

Water is always an excellent option for cyclists, especially before training. Drink 350 to 500 ML of water 4 to 6 hours before the ride and another 350 ML 2 hours before. If the weather is extremely hot, consider drinking a little more.

Although drinking natural water is excellent, other liquids such as sports drinks with alkaline water and electrolytes should not be overlooked. See: Zoé Water Sport. Studies suggest that electrolytes are beneficial for cyclists and other athletes. The more experienced cyclists will have a bottle of Zoé Water Sport and a bottle of natural water.

New to electrolytes? Electrolytes are a compound of salts that maintain fluid balance and acid-base homeostasis in the body (pH). This makes them indispensable, especially for high performance athletes. Therefore, if you are going to venture out on a long bike ride, don't forget to drink water with electrolytes. Being dehydrated not only affects your general health and is extremely uncomfortable, but you also lose power, reduce stamina, and increase the risk of cramps.

The amount of water or electrolyte drink a cyclist needs varies widely, so an individualized hydration plan is ideal. In the absence of an individualized plan, the amount of hydration a cyclist needs when training tends to range from one to up to 2 liters of fluids per hour of exercise.

Hydration after a long cycling day

Hydration during long biking rides

Studies suggest that thirst is not the best indicator of overall cyclists hydration levels. Proper hydration for cyclists should include drinking small amounts every 10-15 minutes during training. This helps replace fluid loss through sweat. In addition, it improves endurance, increases energy production and lengthens attention span.

Hydration while cycling should change depending on the length of your ride. For example, you should focus on replenishing fluids during sessions of less than an hour. Although you already know which of our Zoé waters we recommend, don't forget to take your favorite Zoé Water bottle with you on your next cycling ride.

For medium-length rides ranging from one to three hours, riders should focus on carbohydrate replacement. Instead of drinking plain water while traveling, consider bringing bottles of a sports drink rich in carbohydrates and electrolytes. Make sure to drink more often than just when you're thirsty to stay hydrated until the finish line.

Rides lasting three hours or more reduce the rider's carbohydrates and electrolytes. In these cases, you will definitely want to carry two or more bottles of liquids and, again, drink more than your thirst demands.

Water is a great drink to quench your thirst. However, if you are fluid deficient, you may not be getting enough nutrients. Nutrition experts recommend drinking a mixture of mineral water and fruit juices to absorb the nutrients you need. Pure water is lost through the kidneys and removes extra salts, which can lead to muscle cramps. Mixing apple or grape juice with a little magnesium mineral water helps keep you fit on longer runs.

High performance couple cyclists hydrated during the ride

Hydration after a long cycling day

Don't forget to drink something as soon as you get home. You will need to replenish your water storage, so drink about 500 ml for every ½ kilogram you lose during the ride. The best strategy is to weigh yourself before you get on the bike, which allows you to compare your weight before and after a high-performance workout.

Consuming protein after exercise helps muscle cells with regeneration. After breaking a sweat while pedaling your favorite route, you need to replace the nutrients you lost. Recovery hydration should focus on:

● Stop nutrient breakdown
● Consume protein for muscle repair
● Restore normal carbohydrate levels


Electrolyte-rich drinks help replace nutrients and salt lost in sweat. Without electrolytes, cyclists can experience severe muscle cramps due to low sodium. Protein can come from drinks such as milk or from food that must be ingested within two hours after the end of cycling.

To restore energy levels after a long ride on your bike, you should eat right and drink a Zoé Water Sport. Alkaline water PH 9.5, added with electrolytes.

When everything else fails, hydrate according to the intensity of your workout. A good way to determine how much water or sports drink you need is to weigh yourself before and after exercising. If you tend to weigh more after your ride, drink less water before, during, and after your workout. On the contrary, if you weigh less, you should hydrate more the next time you go pedaling.

A proper hydration plan can mean the difference between giving up on a hot day and having the energy to get there. If you want to ride longer and feel better doing it, don't forget our tips to stay well hydrated during long rides on the bike.

CONTINUE READING: Drinking water for muscle growth and body health

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