{"id":26696,"date":"2023-06-03T05:08:29","date_gmt":"2023-06-03T12:08:29","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=26696"},"modified":"2025-06-16T21:34:01","modified_gmt":"2025-06-17T04:34:01","slug":"hydration-for-cycling","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/","title":{"rendered":"Hydration for Cycling &#8211; How Much Fluid do You Need?"},"content":{"rendered":"<h2>Why Your Body Requires More Water Before, During, and After Cycling<\/h2>\n<p>Like any kind of exercising, cycling dehydrates your body, especially in hot weather. This post aims to tell you all you need to know about keeping your body adequately hydrated before, during, and after cycling.<\/p>\n<figure id=\"attachment_26742\" aria-describedby=\"caption-attachment-26742\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"26742\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/galloping-goose-trail-drinking-water-on-the-trail-41\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=750%2C385&amp;ssl=1\" data-orig-size=\"750,385\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Galloping-Goose-Trail-drinking-water-on-the-trail-4(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;If you&#8217;re a cyclist, you already know that staying hydrated and energized on the bike is crucial. This is where DIY Sports Drink recipes can be ideal&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=300%2C154&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=750%2C385&amp;ssl=1\" class=\"size-full wp-image-26742 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg\" alt=\"If you can drink, you can combine water with an electrolyte-containing rehydration beverage, such as a low-sugar sports or electrolyte drink\" width=\"750\" height=\"385\" \/><figcaption id=\"caption-attachment-26742\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"26742\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/galloping-goose-trail-drinking-water-on-the-trail-41\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=750%2C385&amp;ssl=1\" data-orig-size=\"750,385\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Galloping-Goose-Trail-drinking-water-on-the-trail-4(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;If you&#8217;re a cyclist, you already know that staying hydrated and energized on the bike is crucial. This is where DIY Sports Drink recipes can be ideal&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=300%2C154&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=750%2C385&amp;ssl=1\" class=\"size-full wp-image-26742 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?resize=750%2C385&#038;ssl=1\" alt=\"If you can drink, you can combine water with an electrolyte-containing rehydration beverage, such as a low-sugar sports or electrolyte drink\" width=\"750\" height=\"385\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?resize=300%2C154&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?resize=250%2C128&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?resize=320%2C164&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> This post aims to tell you all you need to know about keeping your body adequately hydrated before, during, and after cycling<\/figcaption><\/figure>\n<p>You lose fluids when you are cycling vigorously, because in order to lower your body temperature, you start sweating. Also, your respiratory rate increases. If your heart rate is 140 bpm, the amount of water you exhale quadruples to about 2.0-2.4 ounces\/h \u2013 four times as much as when you are resting. So you are losing fluids via your skin and your respiration.<\/p>\n<p>The higher the loss of fluids, the more important it becomes to have sufficient water intake. But on a bike ride of medium intensity or more, your body cannot absorb water as fast as it loses it. This means that it is a good idea to prepare yourself by having a drink one or two hours before you start your bike ride, in addition to drinking during and after you are done cycling.<\/p>\n<figure id=\"attachment_26698\" aria-describedby=\"caption-attachment-26698\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"26698\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/celena-aged-11-with-miele-bike-and-water-bottle-drinking-water1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=750%2C547&amp;ssl=1\" data-orig-size=\"750,547\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Let&#8217;s dive into some recipes so you can mix up your own tailor-made DIY Sports drink&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=300%2C219&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=750%2C547&amp;ssl=1\" class=\"wp-image-26698 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg\" alt=\"Make sure you drink before, during, and after your bike ride\" width=\"750\" height=\"547\" \/><figcaption id=\"caption-attachment-26698\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"26698\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/celena-aged-11-with-miele-bike-and-water-bottle-drinking-water1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=750%2C547&amp;ssl=1\" data-orig-size=\"750,547\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Let&#8217;s dive into some recipes so you can mix up your own tailor-made DIY Sports drink&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=300%2C219&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=750%2C547&amp;ssl=1\" class=\"wp-image-26698 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=750%2C547&#038;ssl=1\" alt=\"Make sure you drink before, during, and after your bike ride\" width=\"750\" height=\"547\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=300%2C219&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=150%2C109&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=250%2C182&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=320%2C233&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Make sure you drink before, during, and after your bike ride<\/figcaption><\/figure>\n<h2>The Best Drink to Hydrate for Cycling<\/h2>\n<p>When you sweat, you are not only losing water, you are also losing electrolytes (mainly sodium and potassium, and a bit of magnesium and chloride). These electrolytes have to be replaced, so your body can continue to function properly. Does this mean that you have to drink Gatorade to fill up your electrolyte tank? No, not necessarily.<\/p>\n<p>It is important to know that most of the salts and minerals you ingest comes from the food you eat. So, if your diet includes green vegetables, a variety of nuts, and is well balanced overall, then that&#8217;s usually sufficient. However, if your workout is very intense and causes you to have an acute electrolyte deficit, it is a good idea to consider a sports drink. It does not have to be super fancy and contain hundreds of different ingredients that are supposed to boost your performance. Instead, stick to the basics:<\/p>\n<ul>\n<li>Fluid (water, RO purified if possible)<\/li>\n<li>Fast carbohydrates (different forms of sugar)<\/li>\n<li>Electrolytes (mainly sodium and potassium, and a bit of magnesium and chloride).<\/li>\n<\/ul>\n<figure id=\"attachment_18122\" aria-describedby=\"caption-attachment-18122\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"18122\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"women 2 racing in the global relay gastown grand prix criterium 750 x 420\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-18122 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg\" alt=\"If your workout is very intense and causes you to have an acute electrolyte deficit, it is a good idea to consider a sports drink\" width=\"750\" height=\"420\" \/><figcaption id=\"caption-attachment-18122\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"18122\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"women 2 racing in the global relay gastown grand prix criterium 750 x 420\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-18122 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?resize=750%2C420&#038;ssl=1\" alt=\"If your workout is very intense and causes you to have an acute electrolyte deficit, it is a good idea to consider a sports drink\" width=\"750\" height=\"420\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?resize=300%2C168&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?resize=150%2C84&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?resize=250%2C140&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/women-2-racing-in-the-global-relay-gastown-grand-prix-criterium-750-x-420.jpg?resize=320%2C179&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> If your workout is very intense and causes you to have an acute electrolyte deficit, it is a good idea to consider a sports drink<\/figcaption><\/figure>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/hydration-for-cyclists\/\">5 Things You Need to Know about Hydration for Cyclists<\/a><\/h3>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/what-is-dehydration-and-tips-for-dealing-with-it\/\">What is Dehydration and Tips for Dealing with It<\/a><\/h3>\n<h3 style=\"text-align: center;\">Related Post: <a class=\"entry-title-link\" href=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/\" rel=\"bookmark\">Hydration for Cycling \u2013 How Much Fluid do You Need?<\/a><\/h3>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/summer-bicycle-safety-guide\/\">Your Ultimate Summer Bicycle Safety Guide<\/a><\/h3>\n<h2>How to Make Your Own Sports Hydration Drink<\/h2>\n<p>There are a number of products out there that may or may not be good for you. If you make your own hydration drink, you know exactly what is in it! There are plenty of <a href=\"https:\/\/www.mommypotamus.com\/diy-electrolyte-sports-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">good recipes<\/a> for rehydrating drinks on the Internet, and basically, they are all just a combination of a fluid, plus something sweet and something salty. Many experts also recommend you add ice, to cool down your body while you are exercising and afterwards. For a quick fix, try <a href=\"http:\/\/amzn.to\/2zC6Q4P\" target=\"_blank\" rel=\"noopener noreferrer\">coconut milk<\/a>, which works well and is a natural product.<\/p>\n<h2>How Much Fluid Is Enough for Cycling?<\/h2>\n<h3>Before Your Bike Ride:<\/h3>\n<p>Depending on your body weight, you should have about 16 ounces of fluid (2 cups) one or two hours before you start your ride. This way your body has time to absorb what&#8217;s needed and excrete what isn&#8217;t.<\/p>\n<h3>During Your Bike Ride:<\/h3>\n<p>Try to drink before you get thirsty. Two to three large gulps, which equals about six to eight ounces, every 15 to 20 minutes during the ride is usually enough. Eight ounces is equal to one cup.<\/p>\n<figure id=\"attachment_26743\" aria-describedby=\"caption-attachment-26743\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"26743\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/water-bottle-on-haibike-750-21\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?fit=750%2C318&amp;ssl=1\" data-orig-size=\"750,318\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"water-bottle-on-haibike-750-2(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;During your bike ride, drink before you get thirsty. Never go out without your water bottle!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?fit=300%2C127&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?fit=750%2C318&amp;ssl=1\" class=\"size-full wp-image-26743 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg\" alt=\"During your bike ride, drink before you get thirsty. Never go out without your water bottle!\" width=\"750\" height=\"318\" \/><figcaption id=\"caption-attachment-26743\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"26743\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/water-bottle-on-haibike-750-21\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?fit=750%2C318&amp;ssl=1\" data-orig-size=\"750,318\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"water-bottle-on-haibike-750-2(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;During your bike ride, drink before you get thirsty. Never go out without your water bottle!&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?fit=300%2C127&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?fit=750%2C318&amp;ssl=1\" class=\"size-full wp-image-26743 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?resize=750%2C318&#038;ssl=1\" alt=\"During your bike ride, drink before you get thirsty. Never go out without your water bottle!\" width=\"750\" height=\"318\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?resize=300%2C127&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?resize=150%2C64&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?resize=250%2C106&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/water-bottle-on-haibike-750-21.jpg?resize=320%2C136&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> During your bike ride, drink before you get thirsty. Never go out without your water bottle!<\/figcaption><\/figure>\n<h3>After Your Bike Ride:<\/h3>\n<p>As mentioned before, your body can&#8217;t absorb water as fast as it loses it. But if you drank the recommended amount of fluid before and during your bike ride, the chances are that a glass of water or two combined with a healthy meal will be enough to fully refresh yourself after your bike ride.<\/p>\n<h2>Thanks to our Guest Blogger!<\/h2>\n<p>Conor Barrera is a health and fitness blogger currently preparing for his first cross triathlon. He is working towards becoming a respected figure in the industry and wants to establish himself as the go-to source for nutrition advice for hobby athletes.<\/p>\n<h2>Sources:<\/h2>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22714078\">How Much Water is Lost during Breathing?<\/a><\/p>\n<p><a href=\"https:\/\/www.active.com\/cycling\/articles\/cycling-hydration-myths?page=1\">Cycling Hydration Myths<\/a><\/p>\n<p><a href=\"https:\/\/greatist.com\/fitness\/do-i-really-need-electrolytes-after-exercise\">Do I Really Need Electrolytes after Exercise?<\/a><\/p>\n<p><a href=\"https:\/\/www.best-osmosis-systems.com\/\">2017\u2019s Best Home RO Water System and Filter Reviews<\/a><\/p>\n<p><a href=\"https:\/\/www.bicycling.com\/training\/how-and-when-hydrate\">How and When to Hydrate While Cycling<\/a><\/p>\n\n<table id=\"tablepress-43\" class=\"tablepress tablepress-id-43 tbody-has-connected-cells\">\n<tbody>\n<tr class=\"row-1\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/strong><\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Check Out Our Most Popular Posts!<\/h3><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td colspan=\"3\" class=\"column-1\"><div id=\"metaslider-id-25127\" style=\"max-width: 750px; 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width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you!<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the USA:<\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/www.amazon.ca\/b?_encoding=UTF8&amp;camp=15121&amp;creative=330641&amp;linkCode=ur2&amp;node=2406106011&amp;site-redirect=&amp;tag=avejoecyc-20\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in Canada:<\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/www.amazon.co.uk\/b?_encoding=UTF8&amp;camp=1634&amp;creative=6738&amp;linkCode=ur2&amp;node=324144011&amp;site-redirect=&amp;tag=avejoecyc-21\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the UK:<\/a><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-43 from cache -->\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 374px; left: 46px;\">Save<\/span><\/p>\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 2706px; left: 46px;\">Save<\/span><\/p>\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer; top: 2661px; left: 46px;\">Save<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Like any kind of exercising, cycling dehydrates your body, especially in hot weather. This post aims to tell you all you need to know about keeping your body adequately hydrated before, during, and after cycling.<\/p>\n","protected":false},"author":1,"featured_media":18122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[406],"tags":[618],"class_list":{"0":"post-26696","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-and-health-cycling-and-fitness","8":"tag-bike-training-2","9":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - 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