The Old Guy Bicycle Blog

Last Updated: November 29, 2025 Quick Answer: Most cyclists should drink 16–24 ounces of fluid for every pound lost during a ride. If you didn’t weigh yourself, drink until thirst is gone and urine is pale yellow. Replace electrolytes after long or hot rides to speed up recovery. 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 t...

Updated: May 5, 2026 QUICK TAKE: You can add electrolytes to your water bottles without calories by using electrolyte tablets, concentrated drops, coconut water, fruit infusions, or a DIY mix of salt and citrus. These methods help prevent cramps and fatigue while keeping your hydration plan lean. 5 Ways to Get Electrolytes in Your Water Bottles on Bike Rides Without Adding Calories 🚴‍♂️ 5 Ways to Get Electrolytes in Your Water Bottles Without Adding Calories When you’re riding in the heat or pushing long miles, water alone won’t always cut it. Electrolytes — sodium, potassium, magnesium, calcium — keep your muscles firing, prevent cramps, and delay fatigue. The problem? Most sports drinks sneak in a load of sugar and calories you may not want. Here are five proven, calorie-free ways to keep your bottles charged with electrolytes. 1. Electrolyte Tablets Effervescent electrolyte tablets are a quick, mess-free way to dose your water with minerals. Drop one in, let it fi...

  Cycling is a great way to stay active and enjoy the outdoors, but it can be physically demanding, especially when it comes to long-distance rides. As you pedal away, it's important to keep your body fueled and hydrated. However, not all sources of hydration are created equal, and one of the biggest culprits for causing issues during a ride is sugary soda. While sugary soda may provide a quick energy boost, it can have serious negative effects on a cyclist's body during a long-distance ride. Here are a few reasons why: Blood sugar spikes and crashes : When you consume sugary soda, your blood sugar levels spike, providing a quick burst of energy. However, this energy is short-lived, and your blood sugar levels will quickly drop, leaving you feeling fatigued and sluggish. This can be particularly dangerous during a long-distance ride, as it can cause a cyclist to hit a wall and struggle to complete the remaining miles. Dehydration: Sugary soda contains a high amount of sugar an...

🥤 Hydration for Cyclists: What to Drink Before, During, and After Your Ride Want to avoid cramps, fatigue, and heat exhaustion on the bike? Whether you’re going out for 10 miles or 70, proper hydration is a performance game-changer. Here’s what I’ve learned after decades of riding in hot, windy West Texas. 🚰 Water: Still the MVP Water is the foundation of good cycling hydration. During a ride, aim to drink at least one bottle (about 20 oz) every hour. In hotter temps or higher intensities, I often drink more than that. A simple way to check: weigh yourself before and after a ride. If you’ve lost weight, it’s likely water weight, and you need to drink more. ⚡ Electrolyte Drinks: What Water Can’t Do On longer rides or in hot weather, plain water might not be enough. You’re also losing sodium, potassium, and magnesium through sweat. That’s where electrolyte drinks or tablets come in. They help prevent cramps and support endurance. Some riders prefer electrolyte tablets like ...

Updated March 7, 2026 Quick Answer: Yes, cyclists can ride while taking beta blockers, but these medications limit heart rate and can cause sudden fatigue, dizziness, and reduced endurance. Many riders feel like they “hit the wall” earlier than usual. If you experience this, speak with your doctor and pay close attention to hydration, pacing, and effort during rides. Cycling on Beta Blockers: What I Learned the Hard Way After riding more than 155,000 miles , I’ve learned that many things affect cycling performance — training, nutrition, hydration, weather, and sometimes something riders rarely think about: medications. Many years ago, I was prescribed beta blockers for high blood pressure. I kept riding like normal and didn’t think much about it. But something started happening on longer rides. I would feel fine for the first part of the ride, and then suddenly it felt like someone flipped a switch. My energy vanished. My legs felt heavy. The ride home became mis...