How to Eat and Drink for Cycling

Proper hydration is very important for any cyclist. And when you ride, you must eat well to avoid running out of energy, otherwise known as "bonking."

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Energy Bars
• Bike Helmets
• Bike Water Bottle/cage
• Sports Drinks

1. Plan on drinking one 20-ounce bottle of water per hour of cycling, and more on hot days.
2. Consider energy drinks. If you carry two water bottles on your bike, try filling one with the energy drink and the other with plain water.
3. Know where you can stop for water on your rides. Plan ahead.
4. Consider a backpack hydration system. These can carry up to 100 ounces of liquid, and they also function as a miniature backpack for extra food or tools.
5. Have a good, nutritious meal an hour or more before you ride. Cycling burns a lot of calories - don't ride on an empty stomach or you'll be sorry.
6. Carry energy bars in your jersey. Plan on eating at least one for every two hours of cycling, or more if you get hungry.
7. Know where you can buy more food on your ride, and bring a few dollars with you. Sometimes that extra candy bar will make all the difference.

Tips & Warnings

• Some water bottles are insulated to keep liquids cold.
• Always wear a helmet when cycling.
• Cycling is a physically demanding sport that could result in serious injury. We recommend that you seek proper training and equipment before attempting this activity.