Hydration: The Quiet Key to Better Rides 🚴♂️💧

It’s not flashy, and you won’t notice it until it’s missing—but hydration is one of the most important factors behind your performance on the bike. Whether you’re out for a café spin or deep into a day-long gravel adventure, how you hydrate affects everything from how your heart works to how sharp your reactions are.

And here’s the kicker: you only need to lose 1% of your body weight in fluid to feel the effects. At 2%, your endurance drops, fatigue kicks in, and everything just feels that bit harder.

Everyone’s Different—So Hydrate That Way
There’s no single “right” way to stay hydrated. How much you need depends on the ride, the weather, and how much you sweat. A cool, steady road ride calls for something totally different than a hot, punchy MTB trail session.

That’s why it pays to tune in to your body and adapt your hydration to the conditions—not just follow the same routine every time.

It’s Not Just About Water
When you sweat, you’re losing more than water—you’re also losing electrolytes like sodium, potassium, and magnesium. And your body needs those to keep muscles firing and energy levels up.

Just drinking plain water, or even water with electrolytes but no glucose, often isn’t enough—glucose helps your body absorb fluids more effectively. That’s why many top athletes reach for hydration drinks that are isotonic or hypotonic—they’re balanced to get absorbed quickly and support performance on the move.

Drink Before You’re Thirsty
Relying on thirst alone? That might be fine for short rides, but on longer efforts, it can leave you playing catch-up. Instead, aim to sip consistently throughout your ride. Little and often is the key. 

A good rule of thumb? Start hydrated, drink regularly, and always adjust based on effort and conditions.

Hydration = Better Performance (And Recovery)
Hydration isn’t just about comfort—it’s about performance. Keeping your fluid levels topped up means better endurance, clearer focus, faster recovery, and less fatigue both during and after your ride.

So next time you’re loading up for a spin, think about what you’re drinking—not just how much. With a bit of planning and the right products in your bottles, hydration can become one of your biggest performance gains.

Need help finding the right hydration mix for your rides? Pop in and have a chat with the team—we’ll get you sorted. 🚴♀️💥

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