Kitty Pemberton-Platt

Stay Hydrated

Appears in
Eat Bike Cook: Food Stories & Recipes from Female Cyclists
Eat Bike Cook

By Kitty Pemberton-Platt

Published 2021

  • About
For a ride of less than 60 minutes, aim to have two or three sips from your water bottle every 10–15 minutes. Make your water more delicious by adding a slice of lemon, a wedge of cucumber or a sprig of mint.

For rides longer than 60 minutes, look to supplement your water with a tablet for electrolytes and carbs, or replace it with a sports drink so that you replace minerals you lose through sweating (or make your own, see box). Recent studies have shown that after 90 minutes of cycling, women process 25% more carbohydrates from a sports drink than men, so consider this advantage on longer rides.