Hydration and nutrition while cycling: the essentials you need to know
Whether you're going for a leisurely ride or a more athletic outing, hydration and nutrition play a key role in maintaining energy, concentration, and enjoyment while cycling.
Adapting what you drink and eat according to the duration, intensity, and weather conditions will allow you to enjoy every pedal stroke to the fullest.
Before the ride: prepare your body for exercise
Drink before you set off
A good ride starts before you even get on your bike. Here are three things you can do 30 minutes before you set off.
- Drink a large glass of water.
- Fill your water bottles.
- Identify places where you can refuel during your ride.
Eat light
Before your ride, fuel up without weighing down your digestion.
- 2 to 3 hours before exercise: Eat a balanced meal to avoid energy slumps (oatmeal, eggs, whole wheat bread, rice, or pasta with vegetables and a source of protein are good choices).
If you are leaving early or are short on time, a small snack 30 to 60 minutes before departure is sufficient, for example, a banana, an energy bar, or a slice of bread with honey.
During the outing: maintain energy and enjoyment
Drink regularly
When you feel thirsty, it's already too late; this is one of the first symptoms of dehydration.
Take a few sips every 15 minutes to prevent fatigue, headaches, and cramps.
Eat at the right time
Eating during your outing helps maintain stable energy levels. Ideally, you should eat before you feel hungry, in small quantities appropriate for the duration of your activity.
- 1.5 to 3-hour rides: simple, easy-to-digest snacks such as bananas, soft bars, compotes, or dried fruit are sufficient.
- Long rides: eat every 45 minutes and alternate between sweet and savory foods.
The best places to stop and refuel: establishments that welcome cyclists!
Nicolas BourdeauThroughout Quebec, restaurants, cafés, microbreweries, and grocery stores welcome you with open arms and offer access to basic services (drinking water and restrooms, electrical outlets, first aid kits, pumps and tools for minor repairs, adapted bike parking, and information on bike paths).
Discover all the services offered by certified establishments and locate stops along your route.
See the map
After the run: recover and prepare for the next one
Drink to recover well
Once you've finished your ride, keep drinking to replenish lost fluids. Water is still the best option, but after a long or very hot ride, a slightly salty drink or one containing electrolytes can promote faster recovery.
Replenish your energy
Within 30 to 60 minutes after exercise, a meal or snack rich in carbohydrates and protein helps replenish reserves and repair muscles. Some good options:
- smoothie
- Greek yogurt
- eggs with whole-grain bread or rice
- vegetables with protein
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