How Much Water Should I Drink After Cycling?
Last Updated: November 29, 2025
How Much Water Should I Drink After Cycling?
Hydration isn’t optional—it’s part of the ride. And I’ll be honest: for years I was terrible at it. I’d crush miles in the West Texas heat, stumble into the house half-baked, and wonder why I felt flat the next day. My problem wasn’t effort—it was water.
These days, I take hydration seriously during and after the ride. And if you want stronger legs, better recovery, and fewer headaches and cramps, you should too.
Featured Hydration Gear
- Insulated Cycling Water Bottles - The ones I use.
- RENPHO Solar Smart Scale (track pre/post ride hydration) - I used my Renpho scale to break a long time weight plateau and lose 17 pounds down to my perfect cycling weight.
- Electrolyte Tablets Hydration Drops - I use these on and after every ride to stop cramps no matter how long my ride is. Smaller and larger sizes available too.
The Straight Answer
Drink 16–24 ounces of water for every pound of bodyweight you lost during your ride. That’s the gold standard for cyclists, runners, and endurance athletes.
If you don’t have time to weigh yourself, no problem—your body will tell you. Drink until your thirst goes away and your urine is pale yellow. Those two cues work for every rider, every age.
My Personal Wake-Up Call
I used to finish long rides completely dry. No water, no electrolytes, nothing. I paid for it with cramping, headaches, and slow recovery. Fixing my hydration routine made a bigger difference than half the gear I’ve bought.
If you’re like me—over 60, long-distance cyclist, lots of miles—hydration hits harder. You feel it sooner, and you suffer longer when you get it wrong.
What Your Body Loses on a Ride
- Water (which regulates heart rate and power)
- Electrolytes like sodium and potassium
- Plasma volume (affecting recovery and temperature)
Put simply: you sweat out the stuff you need to perform.
The Simple Post-Ride Hydration Plan
1. Start With Water
Don’t overthink it—just drink. If the ride was hot, long, or especially tough, assume you need a bit more than you think.
2. Replace Electrolytes
This part is non-negotiable for long rides. Water alone won’t restore what sweat takes.
Good options: electrolyte tablets/drops, low-sugar mixes, or coconut water.
3. Eat Something With Salt
Your body absorbs water better when sodium is present. It doesn’t need to be fancy—just not sugar-heavy.
4. Don’t Chug Everything at Once
Spread your fluids out over 30–60 minutes. Your stomach will treat you better.
5. Keep Drinking Through the Day
Recovery lasts long after the bike is put away.
How to Tell If You're Still Dehydrated
- Headache
- Dark urine
- Fatigue or “flat legs”
- Cramping
- Brain fog
Hit two or more of those? You didn’t drink enough.
Recommended Hydration Gear (I Use These)
I don’t hype gear. If it’s on my list, I either use it or trust riders who do.
Featured Hydration Gear
- Insulated Cycling Water Bottles - The ones I use.
- RENPHO Solar Smart Scale (track pre/post ride hydration) - I used my Renpho scale to break a long time weight plateau and lose 17 pounds down to my perfect cycling weight.
- Electrolyte Tablets Hydration Drops - I use these on and after every ride to stop cramps no matter how long my ride is. Smaller and larger sizes available too.
Final Thoughts
Hydration is the cheapest performance booster you’ll ever use. Drink during your ride, drink after, and don’t wait until you’re thirsty to fix the problem. Your legs—and tomorrow’s ride—will thank you.
Comments
Post a Comment