How-To
Nutrition & Hydration for Long-Distance Bike Rides
Running low on water or energy is one of the most preventable ways a long ride goes badly. A rough plan beats winging it.
Short commutes don't require much thought about food or water — long rides do. Dehydration and low energy ("bonking," in cycling terms) both creep up gradually and are much easier to prevent with a plan than to fix once you're already feeling them thirty miles from home.
How Much Water to Actually Bring
A common starting guideline is roughly one 20–24 oz bottle per hour of moderate riding, more in heat or humidity and less in cool conditions. For rides longer than about two hours, plan a refill point along the route rather than trying to carry everything from the start — carrying several hours of water adds real weight for not much benefit if a store, fountain, or trailhead is on the route anyway.
Drink on a rough schedule (a few sips every 15-20 minutes) rather than waiting until you feel thirsty — thirst is a lagging signal, and by the time it kicks in you're already somewhat behind on hydration.
When Electrolytes Actually Matter
For rides under about 60-90 minutes, plain water is generally enough for most riders. Past that point, especially in heat or with heavy sweating, you're losing meaningful sodium and other electrolytes along with water, and replacing water alone can leave you feeling depleted even though you're not technically dehydrated. An electrolyte mix or tablets added to a bottle, or electrolyte chews alongside plain water, cover this without needing a specific brand or product.
This matters more than most riders expect once a ride crosses that 90-minute mark, especially in summer heat — it's a cheap, light addition to a ride kit for the difference it makes.
Planning Ride Food
Don't rely entirely on finding a store along the route — a closed shop or a wrong turn can turn a minor inconvenience into a real problem if you're counting on it for fuel. A rough rule for longer rides is 200-300 calories per hour once you're past the first hour, from whatever's easy to eat while riding: bars, bananas, dried fruit, or ride-specific gels and chews if you prefer them.
Eat before you're hungry, on a rough schedule, for the same reason you drink before you're thirsty — waiting until you feel low on energy usually means you're already meaningfully behind on fuel, and it takes time to feel the effects of eating again once you catch up.
- Roughly one bottle per hour of moderate riding, plus a refill plan for rides over ~2 hours
- Electrolytes matter more once a ride passes 60-90 minutes, especially in heat
- Aim for 200-300 calories per hour past the first hour, on a schedule rather than waiting until you feel low