Drinking While Riding

Pop Quiz: Have you ever experienced any of the following symptoms on a bike ride?

  • Intense Thirst

  • Dizziness or feeling light headed

  • Headaches

  • Fatigue

  • Dark, amber-coloured urine

  • Less sweating than usual

  • Less frequent urination

  • Higher heart rate than normal

  • Dry mouth.

  • Leg cramps

It could be that you had one to two too many the night before, but give some thought to it being dehydration. Every summer a significant number of Ramblers experience one or more of these symptoms. On those hot humid summer days that we're now yearning for, we lose electrolytes as we perspire and they need to be replaced. Plain tap water can hydrate you, but it lacks the quantity of minerals that you need to replace.

We have a number of Ramblers who are also healthcare professionals and could write on this matter far better than I can so I'll give you a few thoughts and urge you to each do your own research on the matter.  

Electrolytes are essential minerals and the main ones are sodium, potassium and calcium. You can buy sport drinks such as Gatorade which provide the minerals but they're loaded with sugar and food dyes. Or you can put an electrolyte tablet or powder in your water. These are convenient and you'll most likely receive the right balance of minerals, but they're also expensive.

When we ride it's best to drink little and often right from the start with 2-3 good sized gulps every 10-15 minutes. That means we stop more often for water breaks.

Here are some food options to help replace those minerals

  1. Enjoy a recovery snack of chocolate milk and a bagel with peanut butter

  2. Eat something salty for lunch - pickles, condiments, potato chips, sardines, deli meat, pizza or salted almonds and cashews/

  3. Chloride is typically paired with sodium so try seaweed, rye, tomatoes, lettuce and celery and olives.

  4. Snack mid-ride on a banana which is rich in potassium or fresh/ dried fruits such as watermelon, strawberries, blueberries, oranges, melons, raisins and prunes. Make a salad of sweet potatoes, green leafy vegetables such as spinach and kale, peas, beans, sweet peppers and avocado.

  5. Get your calcium from yogurt, milk, cheese or a latte.


Homemade Electrolyte Recipe 1

1/2 cup fresh orange juice or 1/2 cup fresh or frozen strawberries

1/4 cup fresh lemon juice

2 cups water

2 tbsp honey or maple syrup

1/8 tsp himalayan pink salt

Put it all in the blender and then strain into your water bottle.


Homemade Electrolyte Recipe 2

1 cucumber

2 cups water

1/4 cup fresh mint leaves

1/4 cup lemon juice

1/8 tsp Himalayan pink salt

2 tbsp sweetener - optional

Put it all in the blender then strain into your water bottle.