Keeping yourself fueled and hydrated on the bike is so important! But sometimes it can be challenging to know where to begin. According to activecycling.com, “It is recommended to eat 60g of carbohydrates per hour and at least one 500ml bottle of fluid.” That doesn’t sound like a lot, right? But trust me, keeping fueled and hydrated is harder than it sounds!!

Sooo in order to help you succeed, I want to give you 7 tips so you can get the fuel you need on your bike.

1. Cut the Top Off of Your Energy Bars

Why not make your life easier by cutting off the top of your energy bar packages? That way while you are riding, you don’t have to worry about concentrating on tearing.

2. Bring Real Food With You!

Yes, energy bars and gels are very convenient. But if you are doing a longer ride, it might be a good idea to bring some real food with you. Bananas are an excellent substitute!

3. Hydrate Before You Feel Thirsty

It’s really easy to forget to drink. I always make a rule to drink a water bottle every hour. If you remember to take little sips all the time, you will definitely stay on top of your hydration!

4. Bring an Energy Drink

If you’re like me, you think drinks are easier to digest than food. Sports drinks can be a great way to keep your electrolyte levels where they should be and they are a great source of calories.

5. Reach for Your Food and Drink on a Smooth Surface

To make your ride safer and easier, reach for you fuel on a smooth section of the road. It is much safer and an accident is less likely to happen! Tip: Practice reaching for your fuel without looking!

6. Take a Little Bit of Powder

If you are going to be riding for longer than two hours, you’ll need more than two bottles of fluid. Bring powder in a small container or baggy to make refilling your bottle easier.

7. Plan Where You’ll Make Your Stops

Planning where you will refill your bottles is a must! Even if you need to adjust your route to make sure you can refill, do it. Schools and parks are usually a great place to find water fountains.

I hope these tips help you as you plan how to keep yourself fueled on the bike!