Staying hydrated during exercise is very important. Here are some guidelines for keeping yourself hydrated during bicycle rides or other types of exercise:

2 Hours before exercise drink:

  • 2 cups water

During exercise drink:

  • 1 cup water every 15 minutes
    • - or -
  • 1 cup sports drink if exercising more than 1 hour or on a very hot day

After exercising drink:

  • 2-3 cups water, sports drink or juice

Why sports drinks? Sports drinks have been carefully researched to help provide the correct balance of electrolytes lost during sweating. Water or juice with a salty snack such as pretzels or popcorn can help also.


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