1. Drink Up Before
Make sure you are fully hydrated before you get on the bike. The general rule of thumb is that you should drink one fluid ounce of water equal to one half of your body weight. If you stay hydrated during regular activities, you don't have to play catch-up once you start exercising and makes it easier to stay hydrated while biking. Dehydration hampers athletic performance and mental skills.
2. Start Sipping
Don't wait until you're thirsty to drink. By the time you feel thirsty, you are already dehydrated. Start drinking as soon as you get on the bike. Get in the habit of drinking at least a few big gulps of fluid every 15 minutes, if not more often. Most cyclists need about 28 fluid oz. per hour, so drink fluids while biking accordingly.
3. Refill Frequently
If you're drinking from water bottles, you need to refill them. Most bikes have two water bottle holders, which is enough for a little over an hour of cycling if they both start out full. You'll have to find somewhere to refill your bottles during your ride, such as a water fountain, gas station or convenience store. Once you have one empty bottle, look for places to refill. You don't want to be stuck with no water looking for a place to get some. Other options are wearing a hydration pack on your back, which holds more fluid than water bottles, or getting a hydration system installed on your bike. No matter what, you need to have plenty of fluids on hand at all times.
4. Keep On Drinking
Even after your ride is finished, you have to keep drinking fluids. Your stomach doesn't empty fast enough for your body to get enough fluids while cycling. The best way to determine how much you need to drink after a ride is to weigh yourself both before and after. Drink 20 oz. of fluids for every pound you lose.
5. What Time is it?
Your body loses more fluid in the middle of the day, when it's warmer and the sun is beating down. If possible, cycle early in the morning or at night to cut down on hydration problems. If you have to go for a midday ride, just remember to drink a little extra and to pay attention for signs of overheating.
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