Cycling Nutrition

My Friends are preparing their favorite cycling nutrition

Daily we are bombarded with heaps of information concerning what we should or shouldn’t be eating. Posters in health food stores tout the benefits of some obscure, newly discovered berry growing deep in some South American jungle that can help us perform better in our chosen activities. With all of this supposedly helpful information, what are we to believe?

Back to Basics

Cycling Nutrition

Despite all of the information available regarding proper cycling nutrition, you will probably achieve the best results by keeping it as simple as possible. That is, by staying hydrated (see bicycle hydration), taking a multi-vitamin, and consuming the proper number of biking calories prescribed by your country’s health authority, you will be doing your body a big favor.

Staying away from processed foods is a good idea, as these are usually filled with preservatives and other chemicals that won’t do your body any good. In this light, processed sugars from candy and baked goods are not as good for you as the naturally occurring sugars found in fresh fruit (read here more about cycling food).

Whole-grain pastas and breads are better for you than the processed flours used to make white bread and pastries. Whole-grain foods also contain fiber, which helps remove toxins from your body!

Water – The Very Essence of Life

As I have mentioned elsewhere on this website, drinking adequate amounts of water isn’t an option in sports – it’s a critical necessity. Bicycle hydration is necessary for countless bodily processes, and is vital regardless of the temperature or the season.

So how much water should you be drinking? As a general guideline, you should be drinking 250 ml every 15 minutes at the very least. However, if you feel thirsty, there is nothing wrong with drinking more! Remember, once you become dehydrated, your performance drastically decreases, and you risk falling victim to heat illnesses such as heat stroke.

The best way to carry water during your bicycling tours is a combination of a cycling backpack and a bicycle water bottle attached to the bicycle frame via a bicycle water bottle cage.

Protein – The Building Blocks of Muscle

Cycling Nutrition

The biggest myth surrounding protein today suggests that merely consuming protein will help you increase muscle mass. Well, protein is the building block of muscle, isn’t it? Yes, but consuming gratuitous amounts of protein will NOT cause your muscles to grow so large that they tear your clothes. On the contrary, excess protein is not only transformed into carbohydrates, but it is also hard on your kidneys.

In general, at least 10%, but not more than 30%, of your daily intake of calories should come from a quality protein source. Another way of calculating this is 1.2 – 1.4 grams of protein per kilogram of body weight. Protein supplementation is usually not necessary, as most healthy diets provide the body with ample amounts of protein.

However, if for some reason you find that the minimum level of protein consumption is not met by your diet, you should consult a sports or cycling nutritionist to explore some alternatives to meeting your protein needs.

Great Sources of Protein:

  • Fish
  • Lean red meat
  • Yogurt or cottage cheese

Carbohydrates – Cycling Nutrition Fuel for the Road

Many Western diet fads vilify carbohydrates, blaming them for excess weight gain. I can assure you that for the cyclist, proper carbohydrate consumption is absolutely critical to optimal performance.

Would you hop into a car and expect to drive away if there were no gas in the tank? Of course not! Because carbohydrates are what cyclists predominantly use for energy, depriving yourself of carbohydrates means depriving your body of the means to move your bicycle pedals!

When you consume carbohydrates is just as important as how many carbohydrates you consume. Without getting too technical, I will try to explain. When you are exercising, your body not only uses carbohydrates found in your bloodstream, but also those stored in your muscles. Thus, it is not adequate to simply bring Gatorade along with you on your next ride. Here are three things to consider when thinking about when to consume carbohydrates:

  • The Night Before: If you know you will be going for a ride the next day, make sure you eat a sizable portion of carbohydrates from a healthy source. I like to eat a big bowl of pasta with chicken, garlic, and tomato sauce the night before I go bicycle riding. This ensures your muscles have carbohydrates in them before the ride.
  • During the Ride: If you are cycling less than two hours, it may be sufficient to bring water and/or a sports drink with you. However, for rides longer than two hours, plan on bringing a slower-burning snack with you, like a granola bar or a banana.
  • After the Ride: After a great day out on the bike, your muscles will probably be depleted of their glycogen (energy) stores. In order to prepare your muscles for your next ride, it is a good idea to consume carbohydrates in the 4-hour repletion window (optimal period for carbohydrate consumption) following the ride. Most studies suggest that one should consume 3 grams of carbohydrates per kilogram of body weight during this period. This advice is mostly important for bicycling tours.

Remember, it is not necessary to follow these dietary recommendations if you are only going for a quick 30-minute spin around the neighborhood! Consuming too many carbohydrates will cause you to gain undesired weight (see my article about bicycling for weight loss). However, if you are planning on going for a ride lasting several hours or more, consuming enough carbohydrates before, during and after the ride will ensure your body will be able to function at its best. Great sources of carbohydrates are fruits and vegetables, whole grains and muesli.

Fats – Not the Villains You Think They Are

All fats are bad, right? No! This is yet another cycling nutrition myth.

Did you know…?

Cycling Nutrition

Did you know that consuming some good fats before bed can be a great cycling nutritional habit?

Although many cyclists will tell you eating fat before bed is a bad idea, eating a small amount of good fat with a high-protein meal can be great for building and repairing muscle. The fat will help to slow down the digestion of the protein so that your body absorbs as much of it as possible over the course of the night. This way, when you wake up in the morning, your body won’t be starved of protein and you’ll feel stronger as a result.

First, it is important to realize that there are different kinds of fat. In general, one might say that those fats that are solid at room temperature (saturated fats such as bacon fat) are not good for us, while those that are liquid at room temperature (unsaturated fats such as olive oil) are much better for us.

While an excessive intake of “bad” saturated fats can be related to obesity, high blood pressure and coronary heart disease, “good” unsaturated fats are responsible for the functioning of the brain, heart, and nervous system.

Great sources of healthy fats are fish, olive oil and flax seed oil.

Cycling Nutrition – Vitamins for Cyclists

In our regular diets, we do consume small quantities of virtually every essential vitamin. However, as committed sportsmen, we put our bodies under far greater stress than the average individual and our cardiovascular, respiratory and muscular systems need additional cycling nutrition to meet the physical demands of cycling. That’s why cyclists should consume vitamin supplements or vitamin-rich food. Here are some vitamins that cyclists just can’t do without.

Vitamin C

Cycling Nutrition
  • Vitamin C isn’t just a cycling vitamin. It boosts your immune system which contributes greatly to overall health and well-being.
  • Vitamin C is important because we cyclists can’t afford to miss out on our training. One bout of flu can put us out of commission for up to a week and we’ll have to spend the next few weeks getting our fitness and strength levels back up. If you’ve got a race to train for, you can’t afford to waste time being sick.
  • Vitamin C is an essential component of immune cells.
  • To boost your Vitamin C levels, consume brightly colored fruits and vegetables such as tomatoes, oranges and lemons. Vitamin C is also known as ascorbic acid, so sour-tasting citrus fruits contain more Vitamin C.
  • Vitamin C is also handy for cyclists with tendon injuries as it is essential for collagen production which helps to strengthen and repair tendons.

Vitamin B1

Cycling Nutrition
  • Some cycling vitamins boost physical performance and Vitamin B1 is a fantastic example.
  • If you’ve done any research on cycling nutrition, you should know that we get most of our energy from sugars found in carbohydrates. Well, our body needs Vitamin B1 in order to digest those sugars and convert them to energy.
  • A shortage of Vitamin B1 in your diet can cause inefficient energy production and make you feel weak and woozy during prolonged periods of physical exertion. This can be very dangerous indeed, especially on crowded roads.
  • Vitamin B1 can be found in pork, offal (animal organs) and whole-grain cereal. Many athletes also take Vitamin B supplements.

Vitamin B6

Cycling Nutrition
  • If there was ever an essential vitamin for sportsmen, Vitamin B6 is it.
  • Muscular strength is very important to cyclists. Vitamin B6 helps to break down proteins so that they are more readily absorbed by your muscles. This cycling vitamin thus ensures less protein goes to waste.
  • Vitamin B6 is also necessary for the transportation of oxygen to your muscles during aerobic exercise.
  • Foods rich in Vitamin B6 include chickpeas, fatty fish like salmon and bananas. Most athletes consume Vitamin B6 supplements as well.

Cycling Nutrition – Minerals for Cyclists

Many cyclists are taken aback when they read about the role minerals play in nutrition. Well, when a nutritionist talks about consuming iron or potassium, he’s not suggesting you eat a sheet of metal. These minerals can be found in daily food sources and, like vitamins, provide great benefits to cyclists.


Cycling Nutrition
  • Without iron, your body would not be able to transport oxygen to the various cells in your body and aerobic activity would be impossible.
  • Prolonged physical exertion on an iron-deficient diet can lead to heart palpitations and dizzy spells.
  • Iron makes a great complement to cycling vitamins like Vitamin B6. It can be found in red meats like beef and egg yolks.


Cycling Nutrition
  • Magnesium aids your body in the production of Adenosine Triphosphate which is vital for any form of exercise.
  • The enzymes responsible for extracting ATP from food are all magnesium-dependent.
  • Magnesium can be found in nuts, dark green leafy vegetables and fish.


Cycling Nutrition
  • A grueling cycling workout leaves your muscles full of lactic acid. That’s why your muscles get all sore and cramped the next day.
  • Potassium helps to dissipate lactic acid and aid muscle recovery. Potassium-rich foods are fruits like bananas and oranges. Eating more potassium ensures muscle aches don’t interfere with your workout!

Vitamins and minerals are an indispensable part of a cyclist’s diet. Of course, you can have too much of a good thing, so don’t start downing twenty vitamin B6 pills a day. As long as you consume healthy quantities of these cycling vitamins and minerals, you’ll be fine!

Where to Buy Cycling Nutrition?

If you are interested in buying cycling nutrition you are invited to visit these trusted online stores:

Cycling Nutrition
Cycling Nutrition
Cycling Nutrition

Get Cycling Nutrition Online

A Further Exploration of Cycling Nutrition

There are many really great doctors and sports and cycling nutrition experts whom you can consult, and a number of informative books written on cooking, nutrition, and supplementation. If you are looking to explore cycling nutrition in greater detail, I would recommend taking a look at Optimum Sports Nutrition: Your Competitive Edge. You can read some articles related to cycling nutrition and to bicycling health and nutrition here:

<br /> Why is Nutrition Important – All About Cycling Nutrition<br />


Why is Nutrition Important for Cyclists
All About Bicycling Nutrition

Why is Nutrition Important to Cyclists

Bicycling Nutrition


If you are a professional cyclist, you already know why is nutrition important. You know that ultimate sports nutrition is vital – becaues without it you will not be able to compete, let alone win.

If you are just commuting by bicycle or enjoying cycling in the park over the weekend, the importance of nutrition plays no role. To be able to cycle for a period of about an hour requires no adjustment in your nutrition. However, when going for an extended biking tour and especially for tours longer than one day (check out the page about bicycle touring preparation), there is a real need to adopt ultimate sports nutrition. Now you are redy to read more about why is nutrition important for you!

How Much Energy Does a Cyclist Require?

Because of diversity in weight, fitness, mechanical efficiency, duration of cycling, environmental conditions and so on, there is no fixed estimate for the calorie demand per hour of cycling.

Nevertheless, it is roughly estimated that the “calorie price” of cycling for one hour is from 300 to 600 calories. (As general information, a well-trained cyclist will require 500 to 600 calories per hour and at times even more.)

Incidentally, nowadays most pulse watches (and even some of the advanced models of bicycle speedometers) can give an estimate for that “calorie price.”

Note: It is important to remember that calories are burned not just while cycling. There is also an after effect of “burning” calories once the cycling session has ended and the body is recovering from the effort, which increases the calorie spending 10% to 15%. In turn, there is no need to exaggerate eating, but not consuming the required additional calories will result a feeling of exhaustion.

Cycling Nutrition – Before, During and After the Ride

3 Days Before The Ride

Three days prior to the journey, nutritional emphasis must placed on carbohydrates. Under no circumstances should any of the other nutritional elements (proteins, fat, minerals and vitamins) be avoided. Carbohydrates should compose 70% of the meal’s calories (approximately 8 to 10 grams for each Kg of body weight). Appropriate dishes includes:

The aim is to create enough glycogen reserves.

Just Before The Ride

Option A: Well-balanced and scheduled meals

Three to four hours before cycling, eat a meal that combines carbohydrates and proteins. According to the recommendations of the International Society of Sports Nutrition published in October 2008, it is best to consume 1 to 2 grams of carbohydrates and 0.15 to 0.2 grams of protein for each Kilogram of body weight.

Option B: No scheduled meals

When option A is not possible, it is important nonetheless to have a light meal 30 to 60 minutes prior to cycling. (for example, a light cheese sandwich or low-fat bar). In any case, in the hour prior to cycling, it is vital to drink one or two cups of water (at least 200 to 300 ml).

Ten minutes before starting to cycle, you should eat a high-nutritional-value carbohydrate such as freshly squeezed juice, dates or bananas.

Eating While Cycling…

Why is Nutrition Important for Cyclists

After sitting a few hours on the bicycle saddle without the proper nutrition, you will most probably understand why is nutrition important.

Though eating while exercising is generally not recommended, it is vital to eat after two hours, or maybe even sooner, or you will be exhausted and all your glycogen reserves will be depleted.

When cycling for more than two to four hours it is necessary to eat 30 to 60 grams of carbohydrates for every hour of cycling!

Liquids in comparison to solids are absorbed (and evacuated) more quickly; hence the use of fluids and jellies is more comfortable while riding. Most jellies contain 17 to 25 grams of carbohydrates and 70 to 100 calories. Many of them also contain electrolytes, a combination of high-value carbohydrates, economic plants and caffeine.

Cycling and Drinking…

Excessive sweating and the accompanying loss of electrolytes requires extra attention to water and salts regime.

It is vital to drink half a liter of water for each hour of cycling.

Why is Nutrition Important for Cyclists

In order to increase the fluid absorption it is best to sip a small amount every 10 to 15 minutes.

Drinking excessive water without supplemented sodium may cause hyponatremia, which is a reduction in sodium levels in the blood, also known as “water poisoning“. Hence it is recommended to consume (according to the medical literature) a quarter of a teaspoon of salt (1 gram of sodium) for each liter of water. It is possible to consume the required salts by adding them to the bicycle water bottle but be aware that it might not taste so good. Each person should try to pick the salt that suits him best. Personally, I find it better to drink my water without the supplemented salts and consume the required salts by ingesting salt pills. Additional information on why is nutrition important is available at bicycle hydration

Did you know…?

Did you know that there are fast and slow-digesting proteins?

Examples of food which contains fast-digesting proteins include whey protein and meat while slow-digesting proteins may be found in milk and eggs.

Fast-digesting proteins should be consumed immediately after exercise to repair torn muscle fibers while slow-digesting proteins should be consumed before bed to prevent muscle breakdown during the night.

Nutrition While Cross-Country Biking in Higher Altitudes

Biking in higher altitudes (especially above 1500 meters or 4000 feet) creates a shift in the oxygen supply rate as a direct result of the altitude change.

The effect of altitude on sport capabilities is a well-researched theme. Here are the main points that show why is nutrition important:

  • The effect of altitude on short-burst effort such as sprints and thrusting is beneficial.
  • The effect of altitude on prolonged effort is harmful.

Theoretical background for why is nutrition important: some of the physiological changes resulting from high-altitude biking are elevated pulmonary ventilation and elevation of CO2 concentration. Ascending to higher altitudes generally means colder climates. The combination of these two factors affects the oxygen binding (or oxygenation) of the red blood cells. In any case, the proper amount of drinking and carbohydrates consumption throughout the day will supply the best nutritional support.

Five Rules to Proper Cycling Nutrition

  1. When dealing with eating and drinking while biking, special attention must be paid to biking safety especially when it comes to eating on the bike.
  2. Pre-planning is necessary prior to the biking tour. what, how much and when you eat. This is not spontaneous eating!
  3. When biking on mountain terrain, eat only after the ascent.
  4. Place the food in the pocket of your bicycling jersey or any other accessible place.
  5. For drinking use a cycling backpack with a tube positioned over your shoulder so you can keep your hands on the bicycle handlebars at all times.

Nutrition After Cycling

Many people do not grasp why is nutrition important after exercising also. Well, truth be told, proper nutrition is as important after a long cycling session as during cycling. The goals of proper nutrition after cycling are:

  1. Restoring fluids as well as minerals (salts).
  2. Quickly refilling the glycogen reserves.
  3. Reducing oxidation processes and subsequent oxidation damages.
  4. Repairing catabolic processes.
  5. Rebuilding muscle mass.

The Window of Opportunities After Exercising

The window of opportunity for eating in order to rebuild muscle mass is 30 to 40 minutes after the end of a training session. A cyclist should eat a meal rich in carbohydrates that includes proteins as well (the ratio should be 3-4:1 of protein to carbohydrates). It is best to weight yourself prior to and after a biking tour.

Proper Nutrition in the Days folling a Biking Tour

Even after returning from a long cycling session and especially when you are on a biking tour (please read more about why is nutrition important in bicycle touring tips), it is vital to pay extra attention to overall proper nutrition:

  1. Drink plenty of water (see also bicycle hydration)
  2. Spread carbohydrate consumption throughout the day.
  3. Restore vitamins – especially ones that act as anti-oxidants, B complex and minerals such as magnesium, calcium, phosphorus and sodium.
  4. Eat food that contains vital fatty acids, such as fish oil, olive oil and walnuts.
  5. Eat a meal an hour before bedtime to help refresh your morning with a fuller glycogen reservoir.

If you still ask yourself why is nutrition important, then my best advice to you is to go and have a long cycling tour (at least four hours long) without eating before, during and after the biking tour. So the next time you are cycling, pay extra attention to proper cycling nutrition and I guarantee you (from my experience) you will feel the difference.

Where to Buy Cycling Food?

If you are interested in buying cycling food you are invited to visit these trusted online stores:

Why is Nutrition Important to Cyclists
Why is Nutrition Important to Cyclists
Why is Nutrition Important to Cyclists

Buying Cycling Food on eBay

“Work like you don’t need the money, love like your heart has never been broken,
and dance like no one is watching.”

Aurora Greenway

<br /> Cycling Food – Fruit And Vegetable Nutrition<br />


Cycling Food
For a Better Cycling Experience

Cycling Food

Healthy cycling food Online

As you pump your legs, climb hills, and travel long distances, being a cyclist requires a large amount of power and energy. This means giving your body the fuel it needs to keep pedaling. With the mountain of information about cycling food available online, however, it can be hard to know where to turn.

You have probably heard a thousand times before that everyone needs a balanced diet. This includes incorporating foods from all of the basic groups, from proteins, to fats, to carbohydrates. When creating a diet that will keep you moving and invigorated while cycling, you must ensure your nutritional intake includes plenty of foods that will provide energy, and fruits and vegetables should play a prominent role.

The Hidden Truth about Cycling Food

When learning about foods as a child, you were probably introduced to only two food groups: healthy and junk.

Foods packed with sugars, oil, preservatives, and artificial ingredients were junk, while fruits and vegetables were healthy. Being an avid cyclist, you must know about healthy cycling food.

Vegetables and fruits are the main focus when teaching anyone – from children to professional cyclists – about nutrition. These foods can fulfill many nutritional needs for a cyclist by providing not only important vitamins, such as C, E, and B complex, but also antioxidants.

Free Radicals Created by Oxygen

Cycling Food

As a cyclist, you know that it is important to control your breathing and provide plenty of oxygen to your body. You may be unaware, however, that this very oxygen can cause damage by producing and distributing free radicals. These free radicals react with atoms that build our cells and tissues. This brings a breakdown of muscles that might lead to fatigue and injury.

When atoms have unpaired electrons, as oxygen does, radicals that have a high chemical reactivity may wreak havoc to nearby cells if not addressed. The antioxidants found in many vegetables largely work to stop the effect of radicals and keep them from being absorbed. A basic knowledge of cycling nutrition facts can save a cyclist from these harms.

Below is a table showing vegetables that are known for their high Oxygen Radical Absorbance Capacities (ORAC), which is essentially a measure of antioxidant properties.

Vegetable ORAC
Kale 11770 ORAC
Spinach 11260 ORAC
Brussels sprouts 1980 ORAC
Alfalfa sprouts 1930 ORAC
Broccoli 1890 ORAC
Beets 1840 ORAC
Red bell peppers 1710 ORAC
Onions 1450 ORAC
Corn 1400 ORAC
Eggplant 1390 ORAC

Source –

Cycling Food Vitamins

Cycling Food

Diet is always paired with exercise when it comes to developing a healthy lifestyle, and understanding cycling food nutrition facts can help you go a long way when cycling. In addition to incorporating carbs, proteins, and fats into your diet, when cycling you also need to give your body plenty of vitamins. A great way to do this is by enjoying fresh vegetables and fruits.

Fresh vegetables and fruits are the best cycling food: they will provide you with healthy carbohydrates and fiber, while also rehydrating your body, but this is not always feasible. Fortunately, you can take one of many nutritional supplements to get the vitamins you need.

Vitamin A

Especially when biking at night, you will want to keep your eyesight sharp. Vitamin A, which is also known as retinol, can help you maintain strong vision and avoid night blindness. To increase your intake of vitamin A, you can add more grapefruit, mango, and watermelon to your meals. For a list of fruits and vegetables and their retinol content, check out the chart below:

Item IU % RDA
Sweet potatoes 19218 384%
Carrots 16706 334%
Dried apricots 3604 72%
Cantaloupe 33821 68%
Papaya 10941 22%
Mangoes 765 15%
Tomatoes 833 17%
Peaches 326 7%

Source –

B-Complex Vitamins

Healthy cycling food is needed to increase and maintain energy levels. The B-complex vitamins are the ones to look for to achieve this goal. B vitamins not only give you a boost, but can also help with brain health and coordination. Fortunately, many different fruits are rich in B vitamins and antioxidants, including blueberries, strawberries, bananas, peaches, just to name a few.

Vitamin C

Vitamin C is known for strengthening the body and the immune system, which is of course very helpful for serious cyclists. This vitamin is able to reduce the breakdown of muscle tissues during biking exercise by limiting the release of cortisol. The following chart provides you with great examples of cycling food that are great sources of vitamin C:

Item mg per 100 gram serving % RDA
Guava 228 381%
Kiwi fruits (Chinese gooseberries) 93 155%
Papayas (lechoza, mamao, pawpaw) 62 103%
Oranges and Clementine’s (tangerines) 59 99%
Strawberries 59 98%
Acerola (West Indian cherry) 1678 2796%
Black currants 181 302%
Pummelos 61 102%
Sun-dried tomatoes 102 170%
Cantaloupe 37 61%
Tomatoes 23 39%

Source –

Vitamin E

Vitamin E is very helpful for increasing strength. It can also help to reduce the amount of time that muscles need to recover. It is easiest to find high concentrations of this vitamin among dark green leafy vegetables, and fruits. For example, avocados, papaya, and olives can help you meet your daily needs.

Item mg per 100 gram serving % RDA
Sunflower seeds 36.6 121%
Dried apricots 4.33 14%
Pickled green olives 3.81 13%

Amazing Cycling Foods

  • Radishes provide more than powerful flavor – these vegetables also contain molybdenum. Molybdenum is a mineral that helps your body use carbs and sugars as efficiently as possible by boosting energy production in cells.
  • Sweet Potato can do more than prevent leg cramps. While the potassium found in sweet potato is beloved by cyclists that want to reduce the risk of muscle constriction, sweet potatoes are also a great source of healthy carbohydrates. They are easy to digest, meaning your body can begin converting them into energy very quickly.
  • Leafy greens are a real treasure of iron. Their use can increase the muscle mass. Leafy greens provide iron that is used for the formation of red blood cells. The higher amount of RBCs means blood can carry and transfer more oxygen to every part of body. This is beneficial to avoid weakness and muscle mass generation during cycling. In Addition, leafy greens can boost the metabolism and burn the extra fat immediately with cycling.
  • Spinach helps your body to breathe. If your body does not have enough iron, you may develop anemia, which makes it difficult for the tissues throughout your body to receive oxygen. This lack of oxygen leads to fatigue. Fortunately, one cup of spinach each day can prevent this problem.

Where to Buy Cycling Food?

If you are interested in buying cycling food you are invited to visit these trusted online stores:

Cycling Food
Cycling Food
Cycling Food

Buying Cycling Food on eBay

Last Word About Cycling Food

A cyclist must know about his diet. A proper and balanced diet may prevent injuries and bring results in a short time. Fruits and vegetables must be a part of this diet plan. Save and optimize your body with healthy cycling food. There are tons of helpful fruits and vegetables out there that can provide cyclists with many additional benefits. You can improve your bicycle-riding experience by continuing to try new cycling food and creating a balanced, nutritious diet.

<br /> Cycling Hydration (1/2) – Staying Quenched and Healthy<br />


Cycling Hydration
Staying Quenched and Healthy

Go to Cycling Hydration (Part 2)

Cycling Hydration

cycling hydration in Montenegro

A major element of safe cycling is cycling hydration: providing your body with enough water to be able to function properly while you ride. Biking is a rigorous aerobic exercise that causes your body to utilize more water than it already naturally would, and it is imperative that you continually replace these liquids in order to avoid serious medical problems.

Suggested Bicycle Hydration Systems

Here are some suggested options for bringing the good stuff with you on your next ride:

Cycling Hydration
Water Bottles
Cycling Hydration
Cycling Backpacks

Signs to Watch for That Your May Be Dehydrated

Obviously, if you are feeling extreme thirst, this is a sign that you need more water. However, there are other symptoms of dehydration that many people do not recognize. A lack of water can cause you to feel headaches, dizziness, fatigue, or it can even make you faint.

Why Is Cycling Hydration So Important?

The reason that you begin to feel the symptoms explained above when you do not get enough water is because much of your body is comprised of water, and this element plays an important role throughout many systems.

Water is responsible for keeping your body at a controlled temperature, lubricating your soft tissues and joints, transporting essential nutrients to different areas of your body, and expelling waste.

While hydration is always important, proper cycling hydration is especially vital because you need to be able to keep your energy levels up and be able to provide your muscles with plenty of water to allow them to stay strong and recover quickly.

Everyone, regardless of whether or not they ride, requires proper hydration or they can feel adverse symptoms. However, during biking exercise, the need for water is greatly increased. The risk of feeling dizziness, cramps, and other symptoms accelerates as you ride.

Because bike riding is such a demanding activity that works many different systems throughout the body, not having enough water can lead to other serious problems, including heat exhaustion or heat stroke. These conditions can lead to disorientation, vomiting, nausea, seizures, and other troubling symptoms.

Having enough water can mean the difference between going home early with a strained muscle and having a great bike ride..

How Much Water Is Needed?

Cycling Hydration

Some cyclists worry about developing hyponatremia, or drinking too much water. I personally drink liters and liters of water each day I ride, and I have never had such a problem. Unless you are riding professionally, competing, or a coach or nutritionist has directed you otherwise, I would not worry about drinking too much water.

According to the American Institute of Medicine, you should drink approximately 500 ml of water for every .5 kilogram of weight that you lose when exercising. Therefore, to determine how much water you need to drink for cycling hydration, simply measure your weight before and after your next ride and measure the difference.

Where to Buy Cycling Hydration?

If you are interested in buying cycling hydration you are invited to visit these trusted online stores:

Cycling Hydration
Cycling Hydration
Cycling Hydration

Selected Sports Drinks

The Bottom Line

Water Is Always Crucial for a Good Ride

The one point that you should take away from this information is that, whether it is a cool fall day or the middle of summer, you should always have plenty of water on hand to make hydration easy. Having plenty of water is important for keeping your body cool, energized, and ready for long rides. This is made much easier when you have a great hydration system. You can learn more about finding the right hydration system for you here.

Attention: The above information is not intended to replace the guidance of a professional sports nutritionist.

Go to Cycling Hydration (Part 2)

<br /> Cycling Hydration (2/2) – Staying Quenched and Healthy<br />


Cycling Hydration
Staying Quenched and Healthy

Go to Cycling Hydration (Part 1)

Cycling Hydration
Cycling Hydration
Cycling Hydration

Find the Right Cycling Hydration System Online

Practicing smart cycling hydration is crucial whether you are biking on a snow-capped mountaintop or during the hottest days of summer. Your body requires extra water when exercising, and you must replenish its water supply if you do not want to suffer from cramps, fatigue, headaches, fainting, or more serious medical problems. Learn more about how dehydration can affect you on your bike rides, and how you can avoid it.

Exploring Different Cycling Hydration Systems

Now that you appreciate just how important it is to drink enough water during your cycling journeys, you have to determine how you will logistically go about keeping yourself hydrated on long rides. You have three basic options available to you.

Stand-Alone Water Bottle

cycling hydration

If you want to but your bicycle water bottle right at your fingertips, you can attach a water bottle cage to the frame of your bike. Sunlite manufactures high quality cages that connect to your bike saddle or your bicycle handlebars.

Check out this article for more information about stand-alone water bottles.

Attached Bicycle Water Bottle

cycling hydration

You can skip the water bottle altogether and instead use a water bladder, an option that is growing in popularity among cyclists and other athletes everywhere. These water bladders help with hydration by conforming to the shape of a pocket in your cycling backpack and delivering water directly via a hose.

Check out this article for more information about bicycle water bottle cages.

Cycling Backpack Hydration System

cycling hydration

You could carry a cycling backpack with a water bottle inside. This is perhaps the easiest and fastest way to prepare for a ride, but is not necessarily the most convenient way to achieve proper cycling hydration. CamelBak created a custom backpack that is designed specifically for this purpose. These hydration systems make it much easier to continually get the water that you need without becoming distracted from your ride. When you need more water, you have to stop and get your bottle out of your bag.

Check out this article for more information about cycling backpack hydration systems.

Preparing for a Safe, Fun, and Successful Bike Ride

Biking to Lose Weight?

Cycling Hydration

Those interested in bicycling for weight loss should be especially interested in staying properly hydrated.

Did you know that getting plenty of water could help you to lose weight? Studies have shown that those who drink more water continuously throughout the day are able to burn more fat than those who do not.

You may be thinking that you do not want to invest in a cycling backpack just for the purpose of carrying around water. The good news is that your bag can do more than help you quench your thirst.

Before you embark on your next cycling journey, you can fill your backpack with other helpful items, including fruit and other nutritious snacks, spare cycling clothes, bicycle safety equipment, and bicycle repair kits, which can provide you with save-the-day items, such as extra bicycle inner tubes.

Where to Buy Cycling Hydration?

If you are interested in buying cycling hydration you are invited to visit these trusted online stores:

Cycling Hydration
Cycling Hydration
Cycling Hydration

Selected Cycling Hydration Packs

Selected Sports Drinks

A Final World on Cycling Hydration

Regardless of the type of cycling hydration system you choose, it is essential that you have plenty of the one essential item: water. It does not get any simpler than that. You do not want – or even need – any fancy sports drinks, which often contain extra carbs that can cause you to pack on extra, unwanted pounds. Unless you are preparing for a mega marathon, stick to pure, refreshing H2O and you will be on the right track, whether it is in a bottle, attached to your bike frame, or in a CamelBak.

Cycling Hydration Pictures

Take a look at our typical cycling hydration during our bicycle tours:

Cycling Hydration

Biking in Montenegro

Cycling Hydration

Biking in Montenegro

More Cycling Hydration System on

cycling hydration
cycling hydration
cycling hydration

Note: The above information is not meant to replace the guidance of a professional sports nutritionist.

Go to Cycling Hydration (Part 1)