Hydration and Cycling: A Lesson I’ll Never Forget

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Quick Take: Proper hydration can mean the difference between finishing your ride strong and ending up in serious danger. Long-distance cyclists should plan for worst-case scenarios by carrying more water than they think they'll need—and the right electrolyte solution to prevent cramps and heat exhaustion.

Cyclist in an orange jersey and helmet drinks from a water bottle while standing on a sandy beach with the ocean in the background, highlighting the importance of hydration for cyclists.

Cycling is one of the best ways to stay fit, explore new places, and clear your head. But whether you’re riding 10 miles or 100, hydration is non-negotiable. I learned this lesson the hard way on a brutal tour from Carlsbad, NM to San Angelo, TX—an experience that nearly ended my cycling career and could have ended my life.

The Ride That Almost Cost Me Everything

In 2004, I set off on a multi-day ride across Texas. Day two was a scorcher—120 miles from Hobbs to Big Spring. I thought I had planned well: bottles full, jersey pockets loaded, convenience store stops mapped out. But after turning at Andrews, a 25 mph headwind hit me in the face, and the store I was counting on had shut down. I faced a 30-mile desert stretch with very limited water.

I made it to Big Spring, but I was cramping badly. The next day, I pushed on toward San Angelo. Five miles outside a small town, dizziness and muscle failure hit hard. I limped to a roadside park and collapsed in the shade.

Back then, I carried an old Nokia cell phone. I called my wife, told her I was in trouble, and somehow gave her instructions: "Bring ice. If I’m out, put it under my armpits and in my groin." When she arrived, I was unconscious. She followed those instructions and saved me. I recovered, but I didn’t feel right for days.

Fast Forward: A Smarter Ride

On my 2020 ride across Texas, I faced a 60-mile stretch from Riviera to Raymondville—hot, remote, and with no services. This time, I carried:

  • 12 bottles in my trailer
  • 3 bottles in my jersey pockets
  • 2 bottles in my frame cages
  • A CamelBak Hydration Pack for insurance

Even without ice, I stayed hydrated, pouring water over my head when needed. Experience had made me cautious—and that caution paid off.

Why Hydration is So Important

When you ride, your body temperature rises and you sweat to cool down. Sweating means fluid and electrolyte loss, which can lead to:

  • Fatigue and loss of endurance
  • Muscle cramps
  • Dizziness, nausea, and confusion
  • Slower reaction time and poor decision-making

Dehydration thickens your blood, forcing your heart to work harder to pump oxygen to your muscles—exactly what you don’t want on a long climb or in the heat.

Outfitting Your Bike for Hydration

  • Water Bottle Cages: Lightweight and easy to mount on your frame—keep at least two on every long ride.
  • Jersey Pockets: Perfect for carrying extra bottles.
  • Hydration Packs: Great for long, unsupported rides; hold 2–3 liters.
  • Handlebar or Stem Mounts: Ideal for riders who prefer bottles within arm’s reach without bending down.

Affiliate Picks: Hydration Gear I Recommend

My Go-To Electrolyte: Elete Hydration Drops – Zero sugar, no artificial junk, and small enough to toss in your jersey pocket.

Trusted Hydration Pack: A Selection of CamelBak Packs – Comfortable, easy to refill, and built for long miles. You will find one that fits your needs here.

Reliable Bike Bottles: CamelBak Podium Insulated Bottle – Keeps your water cool longer, even in Texas heat. This is the ones I have.

Final Thoughts

Hydration is about prevention, not reaction. Don’t wait until you’re thirsty—start drinking early and often. Long, hot, remote rides demand over-preparation. Trust me—once you’ve danced with heat exhaustion, you’ll never take water for granted again.

Related Posts

FAQ

How much water should I drink per hour of cycling?

Aim for 16–24 oz (about 500–700 ml) per hour in moderate conditions, more in heat or humidity.

Do I need electrolytes for short rides?

For rides under an hour, water alone is usually fine. For longer rides or hot days, electrolytes help prevent cramps and fatigue.

What’s the best way to carry water on a long ride?

Combine frame-mounted bottles with a hydration pack or extra bottles in your jersey. Plan resupply points if possible.

Update August 14, 2025

Location: Lubbock, TX, USA

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