Nutrition and Hydration Tips

Nutrition Tips


  • During training, it is important to make lifestyle changes about what you eat & drink; consuming the right kinds of food and beverages can improve your performance
  • Eating the right kinds of food leading up to and during the ride will affect your performance on ride day. Certain foods after event day will help ensure you recover properly
  • It is important to stay away unhealthy options like fast food, junk food or fried foods
  • Try to eat a mix of whole wheat carbohydrates, protein and vegetables
Before Your Ride
  • Do not ride on an empty stomach – it is important to get your blood sugar up and take in calories your body can use as fuel
  • 1 to 2 hours before you ride, eat a light meal made up of carbohydrates. Some good options are whole wheat toast with peanut butter, yogurt, a banana or whole wheat cereal
During Your Ride
  • If your ride is longer than 2 hours, you will need to consume some calories, carbohydrates and electrolytes
  • Sports drinks, a banana and energy bars are suitable options to drink or eat during the ride. Aim to drink something every 15 minutes and have a few bites of food every 45 minutes
  • If your ride is shorter than 2 hours, water is enough; however, it is ok to drink a sports drink in addition to water
After Your Ride
  • Refuel your body as soon as possible – this will help alleviate muscle soreness and fatigue
  • For a post ride meal, mix carbohydrates and protein. For example, eat eggs and whole wheat toast, protein shakes, fruit smoothies or a turkey sandwich

Hydration Tips


It is important to be well-hydrated when training for the ride, as dehydration can affect your performance.

Dehydration leads to poorer muscle endurance and weaker mental strength, resulting in fatigue and poor coordination. You should keep yourself hydrated during exercise to achieve the best results.

It is recommended to drink plenty of fluids before, during and after the ride to prevent any signs of dehydration or heat stroke.

Before Your Ride
  • On event day, drink at regular intervals. It is important to not drink only when you are thirsty because you might already be dehydrated by then
  • Hydrate with about 300ml to 400ml just before the ride
During Your Ride
  • Aim to frequently drink small amounts of fluids during the ride
  • An endurance athlete may typically drink between 400ml to 1000ml per hour (100ml to 250ml every 15 minutes); you can use this as a guide. The most important thing is to listen to your body as you ride
After Your Ride

Once you have finished the ride, continue drinking for 2 to 4 hours after your ride to fully re-hydrate

Drink the right fluids

Caffeine-containing drinks such as sodas, tea and coffee as well as alcoholic beverages are not considered beneficial rehydration choices.

Opt for drinking sports drinks in addition to water; they can fulfill your fluids and carbohydrate needs after the ride.


  • Any One Can Ride