Water is an essential nutrient that plays a vital role in maintaining overall health and performance for cyclists. It is crucial for hydration, temperature regulation, and various bodily functions.

Water is a clear, odorless, and tasteless liquid that makes up a significant portion of the human body. It is essential for life and is involved in numerous physiological processes.


List of water variants:
  • Tap water
  • Filtered water
  • Spring water
  • Mineral water
  • Electrolyte-enhanced water
  • Coconut water
  • Infused water (with fruits, vegetables, or herbs)
  • Sparkling water
Benefits for the cyclist:
  • Maintains proper hydration, which is crucial for optimal performance and recovery
  • Regulates body temperature through sweating during intense rides
  • Transports nutrients and oxygen to working muscles
  • Helps remove waste products and toxins from the body
  • Supports proper digestion and nutrient absorption
  • Lubricates joints and tissues, reducing the risk of injury
  • May help prevent muscle cramps and fatigue related to dehydration
Energy value:

Water does not provide any calories or energy directly. However, staying well-hydrated is essential for maintaining energy levels and preventing fatigue during rides.

When to drink:
  • Before the ride: Drink 16-20 ounces (475-590 ml) of water 2-3 hours before a ride to ensure proper hydration.
  • During the ride: Drink 4-8 ounces (120-235 ml) of water every 15-20 minutes during the ride, depending on intensity and weather conditions.
  • After the ride: Drink 16-24 ounces (475-710 ml) of water for every pound (0.45 kg) of body weight lost during the ride to replenish fluids.
  • Throughout the day: Drink water regularly to maintain proper hydration, even on non-riding days.
Other tips:
  • Carry a water bottle or hydration pack during rides to ensure easy access to water.
  • Monitor urine color to assess hydration status. Aim for light yellow urine, as dark urine may indicate dehydration.
  • In hot or humid conditions, or during intense rides, consider using electrolyte-enhanced water or sports drinks to replace lost minerals.
  • Avoid excessive caffeine and alcohol consumption, as they can have a diuretic effect and contribute to dehydration.
  • Eat water-rich foods, such as fruits and vegetables, to contribute to overall hydration.

Water is a crucial nutrient for cyclists, as it supports hydration, performance, and recovery. By drinking water regularly before, during, and after rides, and maintaining proper hydration throughout the day, cyclists can optimize their health and performance. As individual hydration needs may vary based on factors such as body size, sweat rate, and environmental conditions, it's important for cyclists to listen to their bodies and adjust their fluid intake accordingly.