Early hydration guidelines focused on minimizing fluid loss by drinking as much as possible [1]. The more you drink, the less fluid you lose, and supposedly, the better your performance. Training can be confusing.

Leave this field empty if you're human:. With hyponatremia as a backdrop, more recent guidelines have emphasized the individual nature of sweat rates and electrolyte concentration [7].

Enter our third hydration strategy. The first step is to weigh yourself before and after a trial ride. Minimizing fluid loss through prescribed drinking sounds great, but might be impractical for many competitive scenarios.

In a landmark study, researchers showed an inverse relationship between percent of body weight loss and finishing times in a marathon. Say what? Meanwhile, protein can come from drinks like milk or from the meal you should be having within 2 hours after you cycle.

To restore energy levels, consume a high-carb beverage like the High5 Energy Drink. This drink contains a ratio of glucose to fructose , which helps your body absorb carbs better and faster. If you prefer your cycling hydration homemade, you can also make your own high-carb energy drink.

When all 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 you exercise.

If you tend to weigh more after your ride, drink less water before, during, and after your workout. Conversely, if you weigh less, you should hydrate more next time you cycle.

A proper hydration plan can mean the difference between giving up on a hot day and having the stamina to finish your course.

If you want to cycle longer and feel better doing it, make sure to follow our tips for cycling hydration. All Rights Reserved. Website by Base3Group. Cycling Hydration Tips to Help Improve Performance for Cyclists Cycling Hydration Tips to Help Improve Performance for Cyclists Competitive cyclists are always searching for a way to increase endurance and lessen fatigue.

Cycling Tips for Hydrating Before the Ride As your body temperature rises, your cycling performance tends to drop. Cycling Hydration After the Ride After sweating it out on your favorite trail, you need to replace the nutrients you lost.

This'll provide additional fuel to be utilised in the early stages and increase your focus and energy levels Why? Carb-loading is a well-known tactic used by endurance athletes Think of your glycogen stores as the fuel you have in the tank before a long journey. You can end up diluting your blood sodium levels, increasing the risk of a race-ruining condition called hyponatremia low blood sodium levels Why?

This reduces fatigue and enables you to maintain your performance for longer PH electrolyte drink is a very effective preloader as it contains 3x more sodium than typical sports drinks Preloading may also help you avoid cramp , which can be triggered by sodium depletion During the race Fuel What fuel is available at the feed stations?

PF 30 Energy Gels. So, at some point, taking in carbs is necessary to maintain a high level of performance Pro tips Time your intake of fuel to coincide with straight stretches of road or on a gentle downhill. This makes it easier to eat comfortably If you prefer liquid calories on the bike, consider using PF 60 Energy Drink Mix in your bike bottles.

It contains 30g of carb and mg of sodium per ml serving, so can provide some or all of your carb requirements, depending on the total amount that you drink Carry your own fuel if possible.

That's especially the case if it'll be hot on the day Pro tips Consider carrying some blister-packed Electrolyte Capsules in case you run out of sports drink during the latter stages of the ride.

Bananas as an energy source during exercise: A metabolomics approach. PLoS One. Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance.

By Jennifer Purdie, M. Ed, CPT Jennifer Purdie, M. Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers.

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Learn about our Medical Review Board. What is Carb Loading and How Do You Carbo Load? The Best Energy Chews, Gels, and Bars for Running, According to a Dietitian.

Post Workout: What to Eat and When. The Best Sports Drinks, Researched and Tested. Reasons to See a Dietitian If any of these apply to you, considering a session with a registered dietitian could prove beneficial: Do not see results from changes to your diet Feel extremely fatigued after moderate-level rides Do not recover well Have lingering nutrition questions in which you cannot find evidence-based answers Need to revamp your nutritional strategy based on more aggressive cycling goals.

Frequently Asked Questions What nutrients does a cyclist need? Learn More: What Are Nutrients and Why You Need Them. Are bananas good for cyclists? Learn More: Banana Nutrition Facts and Health Benefits. Andy has finished in the top 10 of IRONMAN and IRONMAN Subscribe Get performance advice emails.

Get advice. Knowledge Hub. Fuelling and hydration advice for Castle Race Series Bike races By Andy Blow. Before the race Fuel What to do Aim to carb load in the day or two before your event, to top off your stored energy glycogen levels Eat an energy gel such as our PF 30 Gel in the final 15 mins or so before you start.

This'll provide additional fuel to be utilised in the early stages and increase your focus and energy levels Why? Carb-loading is a well-known tactic used by endurance athletes Think of your glycogen stores as the fuel you have in the tank before a long journey.

You can end up diluting your blood sodium levels, increasing the risk of a race-ruining condition called hyponatremia low blood sodium levels Why? As your body temperature rises, your cycling performance tends to drop. The less fluid you lose, the cooler you are and the better you perform.

The amount of water or electrolyte drink a cyclist needs is highly variable, which is why an individualized hydration plan is ideal. Water is always a great choice for cyclists, especially before your ride.

Drink 12 to 16 ounces of water 4 to 6 hours before you cycle and another 12 ounces 2 hours before. If the weather is extremely hot, consider drinking more. Studies suggest caffeine can be beneficial for cyclists.

For example, consuming 1 to 3 milligrams of caffeine per kilogram of body weight improves performance, heightens power output, and lengthens attention span. Keep in mind that the hotter the weather, the less effective caffeine is.

Cyclists who have high blood pressure, heart conditions, or take medication should talk to their physician about using caffeine before exercise.

But this saying does not hold true for long-distance cycling. In fact, studies suggest thirst is not the best indicator of hydration levels in general. Proper cycling hydration should include drinking small amounts every 10 to 15 minutes during your workout.

This helps replenish the water you lose through sweat, keeps you focused, and improves stamina. Hydration while you cycle should change depending on the length of your ride.