How to Hydrate Your Body Properly While Cycling?

Feel like you are not getting enough water into your system? Do you feel a bit winded after an intense cycling work out? Then it may mean that you are lacking on some aqua. For a sport such as cycling, it is always important that you stay hydrated while going on your rides.


Some professionals even take a urine test to take note of their water levels, to ensure that they do not have problems, as the lack of water can significantly affect your body.

You can get problems like: Muscle pain, and leg cramps. These are all very common problems you can experience if you lack water.

Importance of Keeping Your Body Hydrated While Cycling

Did you know that the human body is made up of 60% water? If you don’t already know, this is actually the main reason why we need to stay properly hydrated everyday, even without professional training needed.

Hard core cyclists, take dehydration seriously, which is why they keep hydrated even during a race.

​Water is essential for everyday use, whether you are tackling a sport or training like crazy, without water you can compromise your ability by restraining your process of recovery or even risk your health. Always remember to drink lots of water in a day to make sure that you are well hydrated.

Importance of Keeping Your Body Hydrated While Cycling

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Drinking Daily

Before you go out for a ride, it is important to know how much water you need to drink. Always monitor your levels of hydration by drinking at least 2-3 liters of water a day whether you are going for a ride or not.

Ingesting healthy food like: fruits, vegetables, and sports drinks with electrolytes can help keep you hydrated, while sugar based drinks like: tea, coffee or soft drinks will limit your hydration.


Monitor Your Hydration

While this may seem easier enough, it is crucial that you maintain your hydration, even without going out for a ride.

Take note of your weight, if you encounter a sudden drop in weight, then it would probably mean that you should start increasing your fluids, especially if you have a particularly lean body.

Another way to find out if you are hydrated properly is through your urine. Urine shows a lot about your hydration, and if you pay close attention to it, the color will actually tell you everything you need to know.

If you do not know how to tell your hydration levels through your urine, there are plenty of charts that can be downloaded off the Internet for free, that you can take advantage of.

Drink Water

If you do not have Internet at home, or for some reason have trouble accessing the Internet, or just plain do not have time, not to worry, you can make use of the information below, to check if you are hydrated enough.

  • Clear – is an indication that you are either: well hydrated, overhydrated, or mildly dehydrated.
  • Pale yellow – is an indication that you are: well hydrated, or mildly dehydrated.
  • Bright Yellow – Means that you are: mild or moderately dehydrated, or taking vitamin supplements.
  • Tea colored – Means that you are severely dehydrated.

Of course this is just a quick guide, but you can research more through the internet on the color of your urine to make sure that you know how to hydrate yourself properly after a long cycling day.

Performance Reduced

Did you know that low fluid could cause a significantly big change in your ability to ride?

Because your body is low on fluid you can experience a 3% chance of a drop in body weight due to sweating, 5% of your capacity for muscular capacity will start to decrease, 6% comes from heat...

if you hit anything higher than 9% you will start to experience hallucinations, trouble in breathing, heat stroke, and even death.


These are all huge possibilities that could happen without staying hydrated, which is why it is always important to take a water bottle with you for when you go cycling, or anywhere for that matter, because water plays an important part in the body.

If you are experiencing other types of symptoms such as: an increased temperature, decreased blood flow rate, and feeling of heat stroke, these are all because you are lacking on water, and it would be advisable that you visit a medical expert immediately.

How Much Water Should You Drink Before a Ride?

If you have been keeping a close eye on your hydration levels, and making sure that you are hydrated for your day-to-day activities, then there should be no need to increase your fluid intakes before you go for a ride.

If you already drink excessive amounts of water, just because your scared that you might end up dehydrated at some point during your work out, then you are more than good to go on your next bike ride.

But always be sure to keep track during your work out, as you may need to replenish more than you should right after.

What Should You Drink During Your Bike Ride?

Of course for any workout, plain water is perfectly fine, in fact it is a good thing that you are drinking more and more of it during a bike ride.

But, if you are riding for more than an hour on your bike, you may need the help of some electrolytes and carbohydrates to help you work out better.


Sadly, drinking just plain water on long trips doesn’t deliver enough of the needed energy you need to complete your training, actually it can even cause you to feel bloated or tired of drinking water even before you have already replaced the fluids you have lost in your body.

Some sports drinks have electrolytes. Electrolytes are filled with salts that consist of: potassium, calcium, magnesium, and sodium. These contents are usually lost when you start to sweat a lot, and often need to be replaced immediately.

If you are not keen with the use of sports drinks because of the sugar that can sometimes be added to the drinks, there are also some tables that you can purchase of the counter that are supplied with electrolytes.

These tablets do not include carbohydrates. If you do not want to gain any excess calories, then these tablets will be your best bet.

Final Words

All in all, water is a very crucial fluid that needs to be ingested everyday by the human body. Without it, you can risk some very serious health issues on your body, and it will make it hard for you to move around.

Always make sure that you are hydrated appropriately, and take note that you also need to monitor yourself to see if you need to drink water more regularly.

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