You’ve got your route planned, your rechargeables are all juiced up, and the bike is ready for a long one. All that’s left is to figure out what to put in your water bottles. If you’ve ever wondered what to drink beyond plain water to keep from “bonking” or “hitting the wall,” this is for you. We’ll break down hydration on the bike and look at five popular drink options: water, electrolyte drinks, coconut water, soda, and coffee, to help decide what to drink and when the best time is for each.
Why those bottles are so important
For any ride longer than 90 minutes, your body is engaged in a complex battle against itself. You’re constantly burning through your body’s stored energy while you’re also sweating to stay cool, which means you’re losing fluids and vital electrolytes, especially sodium. If you don’t replenish what you’re losing, you’ll slow down, and in extreme cases, you could find yourself “hitting a wall.”
It’s not just about dehydration, either. Hyponatremia, or “water intoxication,” can be an issue for endurance athletes who drink too much plain water without replacing the sodium they’ve lost. This can cause symptoms like nausea and swollen hands and feet and, if left untreated, can lead to bigger problems. This means that for long rides, simply drinking more water isn’t the complete answer.
Which Drink Is Right for You?
For short, lower-intensity rides under 90 minutes, water is usually all you’d need. However, for long distances, water is missing two critical ingredients: carbohydrates and electrolytes. Without them, you can’t refuel your energy tank or replenish the sodium you’re sweating out. The lack of salt can also make it harder for your body to feel thirsty, which can lead you to underdrink even if you’re becoming dehydrated.
This is where sports drinks come in because they’re formulated to fill the need for fluid, carbohydrates, and key electrolytes like sodium, potassium, magnesium, and calcium to keep your muscles and nerves running well. If you’re fueling with solid foods like gels or bars, a low-carb drink works well as it focuses on providing electrolytes, but there are also drinks that contain both hydration and carbohydrates.
Coconut juice can be a great option as there are few things as refreshing and as welcome a sight while on a ride than that buko vendor by the side of the road. Buko juice is a natural source of electrolytes like calcium, magnesium, and especially potassium, which is great for muscle function and preventing cramps. It’s also lower in artificial sugar than most sports drinks.
For long, hot summer rides, though, its sodium content might not be enough to replenish lost electrolytes in sweat. While it’s great for potassium, relying on it alone may not be enough to replenish what you need, potentially leading to an electrolyte imbalance.
A surprising favorite among cyclists is soda. Soft drinks offer a lot of sugar and a bit of caffeine which can be useful when your body needs more fuel. Of course, soda has the drawback of causing gas in some people which is something to consider.
Lastly, there’s coffee. While coffee is usually associated with more casual cafe rides, it’s also a proven performance enhancer. The caffeine in coffee helps by blocking adenosine receptors in your brain, delaying the feeling of fatigue and making your perceived effort feel easier. This can help you pedal harder and longer, especially on tough climbs or at the end of a long ride.
Understanding different drinks lets you choose which works for the situation
The real secret isn’t in a single drink, but in a smart strategy that uses each one at the right time. Hydration starts long before the actual ride so you should aim to stay topped up on water while you’re off the bike. While water is good enough for shorter rides, you should start considering how you’ll replenish your electrolytes and carbohydrates for rides beyond 90 minutes. Knowing what each type of drink can offer, and what they’re drawbacks are can go a long way in helping you strategize your hydration and fueling plan.
