Hydration and Nutrition

There are three basic things you need to replace on a bike ride: fluids, electrolytes, and calories.

Fluids are lost when you sweat.

Electrolytes, like sodium and potassium, are also lost when you sweat. They help your muscles to function properly and if they are depleted, you’re more likely to experience some unpleasant side effects like muscle cramps or even an irregular heartbeat.

Calories are lost as your muscles burn their stored fuel (glycogen) to power you down the road. — Liz Sands