How Much Water Do I Need To Cycle 100 Miles?


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The amount of water you need to cycle 100 miles will vary from person to person depending on the weight and style of your bike and how much you sweat while cycling.

Generally, for a 150-pound rider that rides in cool weather, it is advisable that he or she drink at least 4-6 liters (about 6-8 bottles) of liquid per day.

On warmer days sweat rates can be high enough to cause dehydration even when drinking as little as 1 liter per hour (2 pints).

Sports drinks are a popular choice among cyclists because they replace not only the electrolytes lost in sweat but also the valuable calories burned during exercise.

READ ALSO: Why Is Biking So Exhausting?

This is important to keep in mind if you have a larger cycling trip in mind. If you expect to ride for more than 8 hours at a stretch, it would be wise to make sure you take along some extra food with you.

It can be hard to tell if your body is getting dehydrated or if the water just comes out of your pores when you sweat.

Many times your mouth will get really dry, but you don’t feel dehydrated at all. Try using a Turbidity Meter Kit. It’s a small handheld device that measures the amount of salt in your sweat.

When your body is dehydrated, it will produce sweat with a higher salt content than normal. The Turbidity Meter Kit can help you determine if you need to drink more water before you have an accident on your bike.

When you are cycling 100 miles or more, electrolytes are lost through sweat and other fluids as well as through urination.

Dehydration can quickly cause cramping, dizziness, and nausea. To prevent this, it’s important to drink several bottles of sports drinks per day while training and during the event.

So how much water do you need to drink on a 100-mile ride? Do the math and find out how many quarts you will need for that long stretch of road.

The amount of water will vary from person to person depending on the weight and style of your bike and how much you sweat while cycling.

The Best Drink to Hydrate for Cycling

While you might be tempted to fill your water bottle with the best-tasting water you can find, for cycling purposes, it’s best to stick with plain old H2O.

That’s because carbonated or fizzy drinks are absorbed quickly and have a strong chance of making your stomach feel gassy and bloated. Instead, opt for a more natural drink like coconut water, fruit juice, or iced tea.

Interestingly, another study published in the Journal of Sports Science and Medicine found that sugar-free cola was more effective at rehydrating cyclists than water after one hour of cycling in hot temperatures.

READ ALSO: Does Riding In The Rain Damage Your Bicycle? This Is All You Should Know

This can be attributed to a couple of factors: the enormous amount of water found in soda (most contain eight ounces per serving), and the small level of electrolytes found in artificial sweeteners. We recommend reaching for a sports drink when it’s time to refuel during or after your ride.

How to Make Your Own Hydration Drink

When you’re active, it’s difficult to get and keep enough water in your body. The amount of water you need varies based on the intensity of your activity and the temperature outside.

What’s more, an excess or dearth of electrolytes in your drink can throw off such important bodily processes as heart rate and muscle contractions.

So what’s a hardworking, well-fueled-up runner to do? Here are 12 fantastic recipes for hydration drinks without buying any powders or bags of flavoring.

Rainbow Runner

This recipe is called “rainbow” in honor of all the colors (red, orange, yellow, and green) you’ll be eating after your workout.

1 cup water

2 tablespoons frozen or fresh fruit, any variety

1/4 cup chopped fruit (try apples, mangoes, nectarines, and peaches)

2 tablespoons chopped vegetables (try cucumber, celery, and carrots)

Optional extras: 1 teaspoon honey or agave nectar for sweetness; 1/2 teaspoon salt; 1 tablespoon 100 percent real fruit juice; 8 ice cubes. Put all ingredients in a blender; blend till smooth. serving size: 2 cups.


This three-fruit option is a good way to kick off your training day, but you can add or substitute other fruits. For instance, if you’re not a big grapefruit fan, try pears instead.

1 cup water

1/4 medium cantaloupe, sliced and seeded (pulp is fine)

1/4 small honeydew melon, also sliced and seeded (pulp is fine)

1/2 cup fresh blackberries, raspberries, or blueberries (no seeds) serving size: 2 cups. (How to: Cut the melons into chunks and put all of them in a blender; blend till smooth. Add the other fruits and puree again.)


The name of this recipe means “Happy Running” in Hawaiian, and it’s a great way to get your intake back on track if you’re eating too much. Wait until the end of your run to drink this one.

1 cup water (just shy of 1/2 gallon)

READ ALSO: These Snacks Will Boost Your Energy When Cycling

1/4 cucumber, peeled into thin rounds, and sliced (cut cucumbers before slicing them) serving size: 2 cups. (How to: Cut the cucumber into slices or chunks.)

Pep-Up Pomegranate

Do you feel a little sluggish and weak when you’re running? Guess what? You’re probably not eating enough. This pomegranate drink can restore your electrolytes and give you the extra energy you need. (Well, unless it’s always warm out. In that case, just drink a big glass of water.)

1/2 cup pomegranate juice (from a jar or carton)

8 ounces cold water (about 1 1/4 cups) serving size: 2 cups. (How to: Put the juice, water, and ice cubes in a blender; blend till smooth. Add more ice cubes if necessary.

How Much Fluid Is Enough for Cycling?

Some cyclists prefer to drink a lot of fluid before, during, and after a ride. But how much is enough? How much to drink can vary depending on many factors, including the length or intensity of the ride.

Cycling experts say that you should always carry your own water with you when riding a bike in order to avoid dehydration from excessive sweating and heat.

Fluid requirements are also dependent on individual body weight, so it’s difficult to provide too much guidance due to these constraints.

There are, however, some general rules to follow when drinking water during your ride:

Drink one or two glasses of fluid per hour of cycling. The most important thing is what you drink. Water is the most natural and the easiest to tolerate and offers a good balance between taste and hydration.

When hot, try iced water or a sports drink with electrolytes like Gatorade or Powerade, which have a less intense flavor profile.

But, you should always have water available on your bike, especially if you’re going to be riding for longer than one hour.


Drink the least possible amount of water in order to allow your body to recover. If you are not dehydrated, then you will not be suffering from fatigue.

During your training period, try not to go beyond 60-70% of what you breathe from the air and fight against the heat. And when you come back from the ride, follow the same hydration routine. Do not worry if you are not able to get enough fluids, because your body is efficiently adapting to the exercise.

The problem of dehydration during long rides is a serious one, as it can also lead to heatstroke or other issues.

Some cyclists prefer to drink a lot of fluid before, during, and after a ride. But how much is enough? How much to drink can vary depending on many factors, including the length or intensity of the ride.

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