How To Stay Hydrated When Riding & Why Proper Hydration Is Critical

Rider Nutrition: Proper Hydration

Benefits Of Staying Hydrated While Riding

It’s now common knowledge that proper hydration in any type of sports-related activity is crucial to maintaining high-performance levels, preventing injuries, and recovering afterward. But what some athletes miss is the proper way to stay hydrated during an event. It’s not as simple as just drinking a Gatorade before you go riding.

How To Stay Hydrated When Riding & Why Proper Hydration Is Critical - FeaturedHow to stay hydrated is more of a system than a simple exercise. There are health rules and guidelines you should follow for staying hydrated.  And in this article, we’re going to cover those rules and guidelines so you can maintain your peak performance during your next ride or race.

How To Stay Hydrated Before, During, and After You Ride

Proper hydration starts before you ever get on your dirt bike. But it doesn’t stop there. It extends into the ride or event, and continues after the ride is over. Proper hydration is a three-step process: hydration before the ride, during the ride, and after the ride.

Proper Hydration:

Before You Ride

Before any major race or ride, it is always a good idea to hydrate, so you’re prepared for the sweat loss you will endure during. The most effective way to properly hydrate before the event is to drink between 16 and 20 ounces of water (or Gatorade) 2-3 hours before your ride, and then another 8-10 ounces 10-20 minutes before you gear up. This “prescription” is sufficient for any activity, from moderate to intense.

During Your Ride

During your ride, it is recommended that riders ingest between 8 and 10 ounces of water or electrolyte drink every fifteen minutes. This guideline helps ensure that dehydration does not set in during the event and negatively affects performance. The amount of water needed will vary depending on the intensity of the event. Hydration packs are most often used to stay hydrated while riding, they don’t cost much and are super convenient.

After You Ride

The benefits of staying hydrated after the event is just as important as hydration before and during the event. With an event or ride you’re exerting energy over a prolonged period, and your body has depleted many of the minerals and nutrients obtained from prior hydration. To avoid dehydration, cramping, and exhaustion, rehydrating with a combination of water and carbohydrates and electrolytes (i.e., Gatorade, Powerade, etc.) within two hours of the end of the event is recommended.

In Summary

I can’t stress this enough; proper body hydration before, during, and after riding is critical. Your body needs to stay hydrated to maintain rider health, performance levels, decrease fatigue, and prevent injuries.

The Best Formula For Staying Hydrated

  • Drink 16 to 20 ounces of water (or electrolyte drink) 2-3 hours before the event. Then 8-10 ounces 10 to 20 minutes before the event.
  • Switch to 8 to 10 ounces of water every 15 minutes throughout the event.
  • Drink 16 to 20 ounces of water, carbohydrates, and electrolytes (i.e., Gatorade), within two hours after the ride.

Staying hydrated is essential to rider health and performance, but more importantly your personal safety on the track or trail. Make sure to avoid overhydration when practicing proper hydration!

If you have any questions or anything to add, please leave them in the comments or on our FaceBook page!

Keep Reading – Overhydration


This site uses Akismet to reduce spam. Learn how your comment data is processed.