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Whether you are going for a long weekend or preparing for a big race, it is important that you keep yourself sufficiently hydrated during your bike rides.

As you ride, your body loses fluids as you sweat all the time and you might probably lose more water than you realize. Dehydration can greatly affect your form and performance. Proper hydration makes so much of a difference during a ride.

Here are some hydration tips and a little knowledge about proper cycling hydration that you need to know:

How much water do you need to drink

There are ways to know if you are drinking enough water or if you’re in need of more hydration but in general, most people let their thirst be their guide. It is recommended to drink about 12 ounces of water before a ride, but it depends on your needs. Especially in hot temperatures and higher-intensity rides, you need to drink more regularly before dehydration can catch you. Aside from thirst, you can check your urine color or sweat loss to know if you’re well-hydrated or not.


When and how should you hydrate yourself

It is important that you keep yourself well-hydrated before a ride. Make sure that you are drinking enough water throughout the day. You can drink a full glass of water 15-30 minutes before the ride or 500ml of fluid 1-2 hours before cycling. During the ride, drink enough water to match your rate of sweating and replenish your lost fluids.


What is the best way to hydrate during cycling

For shorter and low-intensity rides, water can provide all the hydration that you need. However, it still depends on what your body needs. If you will be cycling for longer hours and with more rigorous intensity, you should consider having a sports or energy drink that will replenish both water and electrolytes that your body lost. 


Remember to drink enough but not too much and before riding on your bike, make sure that you have a durable hydration pack with you to keep your essentials and fluids while you’re on the trail. Check out Orange Mud for more cycling and outdoor activity needs!