How to Stay Hydrated When Mountain Biking: 8 Expert Tips

Mountain biking is a high-endurance sport that uses nearly every muscle in the body. Like any good workout, it utilizes essential nutrients to generate sustained energy on the trail. In addition to your must-have MTB accessories, you need water, electrolytes, complex carbs and lean protein to go the extra distance, but monitoring your fluid intake can become an afterthought when building momentum and tackling obstacles. 

You should always carry a water bottle when mountain biking. The trick is knowing when and how much to drink. Most riders lose between 500 and 1,000 ml of water per hour, 75 percent of which needs to be replaced to maintain performance. Learn how to stay hydrated on steep climbs to make it to the top every time.

How Much Water Do You Need?

Mountain biking hydration requirements vary depending on your body size and riding style. Bicycle Magazine recommends consuming 24-28 ounces of water, 30-60 grams of carbohydrates and 500-700 mg of sodium (electrolytes) every hour. However, consuming more than 48 ounces per hour dilutes sodium and blood sugar content, increasing fatigue. 

Riding fast or uphill, carrying gear and biking in hot weather will push you toward the higher range. Larger folks also need to consume more water than smaller individuals because they need more nutrients to go the same distance. 

8 Tips for Staying Hydrated While Mountain Biking

In order to make the most of your ride, follow these helpful hydration tips: 

  • Set a Timer

Don’t wait to feel parched to take a drink. The Centers for Disease Control and Prevention (CDC) notes that feeling thirsty means you’re behind on your fluid intake

Set a timer on your phone or watch to remind yourself to drink six to seven ounces every 15 minutes. If you’re on the trail with a buddy, use a wireless bicycle intercom to remind your companion to drink up without taking your hands off the handlebars. 

  • Eat Foods Rich in Moisture
See also  Veneers vs crown: Know it all

Fruits and vegetables, like cucumbers, apples, celery, peaches, lettuce and soups, are rich in moisture, helping you pack more water into your pre-workout routine. They take longer to digest than water, giving you a reserve of moisture long after you eat. 

  • Use a Hydration Pack

Stopping while climbing can throw off your momentum. If you don’t have time or the space to pull over and take a swig, wear a hydration pack that fits over your uniform to take sips without distracting yourself from the path. Find the best mountain biking gear for tackling the trickiest climbs. 

  • Know the Signs of Dehydration

Dehydration can occur suddenly when you’re burning up to 1,400 calories per hour. It can lead to fatigue, loss of coordination, delayed reaction times, balance issues, headaches and muscle cramps. If you’re riding with a group, monitor each other’s performance for these symptoms and pull over if they appear to encourage them to drink up. Avoid pushing yourself and others past your limit to stay together. You can always finish the trail another day.

  • Beware of Heat Stress

Heat stress manifests differently than dehydration. Rising temperatures make it harder to bike during the hottest hours of the day. Warning signs include nausea, excess sweating, clammy or red skin, seizures, slurred speech and rapid breathing. In extreme cases, you might stop sweating or experience symptoms of hypothermia, which means your body can no longer regulate its temperature.  

  • Ingest Small Amounts Frequently

Drinking several ounces frequently instead of the required amount once an hour helps your body use water more efficiently and replace moisture lost to perspiration. Keep your water bottle or hydration pack handy to take drinks without pulling over. 

  • Use the Urine Test
See also  How Addiction Can Affect Your Life

Using the bathroom is inevitable on long rides. Pulling over to relieve yourself can help you decide if you’ve had enough water. Clear urine means you’re well hydrated, while dark yellow urine means you need to drink water immediately.  Not needing to use the bathroom can also be a sign of dehydration. When running low on fluids, your body retains moisture to compensate for the lack of incoming water.

  • Avoid Caffeine 

Many sports drinks contain high amounts of caffeine and sugar. While caffeine doesn’t decrease hydration, it can overstimulate your heart, especially in extreme heat. Avoid consuming more than 400 mg of caffeine a day. Excess sugar may give you a short burst of energy, but it’s not nutritious and will eventually slow you down on the trail. 

Experts say sports drinks aren’t necessary when you eat a balanced diet and drink the recommended amount of water. However, they can help you replenish your sodium and blood sugar levels on long rides.  

Stay Hydrated, Ride Strong

Staying hydrated is essential in any situation, but mountain biking will work your body harder than it may be used to, reducing performance and endurance. Monitoring your fluid intake and following the recommendations will help you go farther and faster than the competition. Make drinking water a top priority on every trip.