How Much Water Do You Need To Take On A Mountain Bike Ride?
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- čas přidán 2. 06. 2024
- Staying hydrated is so important when out on a ride, you don't want to be caught short and run out of water. This could mean the end of your ride or even worse, leave you feeling very ill! Anna Cipullo provides valuable information on how to stay hydrated effectively. Anna covers ways to determine the amount of water to take on a ride, ways to carry the water, and how to optimise water absorption. With these tips, you'll be able to extend your rides, feel energized, and avoid dehydration!
⏱ Timestamps ⏱
0:00 - Welcome!
0:15 - How much water should I be drinking when out mountain biking?
2:55 - What is better for riding, a water bottle or pack and bladder?
6:02 - Do you need electrolytes for mountain biking?
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Do you prefer a water bladder or a bottle? What are your tips on keeping a water bladder fresh? Let us know in the comments!
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Do you prefer a water bladder or a bottle? What are your tips on keeping a water bladder fresh?
In winter, bottles carried on the frame freeze up, so a bladder worn under one's outermost layer stays liquid. Otherwise, let the bike do the work, unless going out for a very long ride where one or two bottles just isn't going to be enough.
Rinse the bladder out with a mild vinegar & water solution & rinse well. Let air dry on an upturned pint glass. Ph of the vinegar kills any bacteria, and won't harm you a lick if it doesn't get all rinsed out.
I always use a water bladder and bring about 3L with me since I am a 105kg male who likes to go on longer trail/enduro rides. If its being used and emptied frequently, I've found they don't get gross very quickly. When storing, I like to try to keep the bladder propped open if possible, perhaps by using an old paper towel roll. Also I replace the bite valves somewhat regularly.
Water bladder for sure! Clean it after EVERY ride and DO NOT put it back together half wet - make sure it's completely dry first!
A lot depends on the season. I sweat A LOT and will require 2 to 3 times more water in the summer versus winter rides.
It's pretty simple really; wear a hydration pak and drink when you're thirsty or dry mouthed. I fill mine with "Cool Blue" Gatorade. After the ride, drink your fill! Keep up the good work, Anna, I do so enjoy your videos!
I was riding one time during a particularly hot day, I was at about my half way point and had already drank my 2L bladder and my bottle. At this stopping point I would be able to refill my containers. Unfortunately I was dehydrated to the point of fainting, I was able to get help and ended up in the ER getting fluids pumped into me. I then had an appointment with my doctor and he found that I also have a heart condition so the dehydration affected me more severely. I can still ride but am more careful of the temperature.
I use both. On my mountain bike. I use a bottle with the mouth piece cover to keep the mud and puppy fertalizer away from my mouth. If I riding with a group and am unable to stop anytime I need to drink, or I am going for a longer ride. then I use my Camalbak. I do need to get a new bladder for the smaller Camalbak.
Short rides in summer - bottle. Winter or back country rides - bladders/backpack and sometimes a bottle with electrolytes.
Here in Phoenix, AZ, people run out of water and occasionally die in the heat every year so I take 3-4 liters on every ride. You never know what is going to happen to you or someone else out there.
I take both, my bottle on my bike had green tea with crystal light pineapple coconut flavour. I then have some of that flavouring in my plain water in my 2LHydrapak, which from what I looked up, Hydrapak's materials have the least amount of potential to contaminate your water with microplastics and forever particles. I then also chuck a Reign energy drink can in my bag too, it pours into the bottle once i'm done the green tea and provides extra caffeine for those big rides.
I tried using a hip pack but just cant do it, it feels like its trying to fall down constantly, just far more used to the backpack and the one I have now has that back support thing with a waist and chest clip, so far it hardly moves when hitting jumps and I didnt notice it riding downhill. And despite being a relatively small backpack, I am able to cram a rain jacket in there, along with the backpacks built in rainshell, a spare tube, small pump, tools, spare goggles, food, bluetooth speaker for tunes, and bearspray in the waterbottle holder for semi easy access, I'm amazed how much a small backpack can hold even with a 2L bladder in it.
Weirdly our bodies are very good at taking on fluids it’s called thirst. The problem we have is generally we don’t drink enough before tackling any sport so be properly hydrated a couple of days before your ride. Avoid sugary drinks they is bad. Water is fine. Electrolyte drinks are good on hot days or if you particularly sweat a lot. I know I do when trying in a gym so cycling will be the same we just don’t notice as much as the sweat evaporates better due to speed of movement. And eat food. Proper food. Carbs, protein etc. 👍🏻
Since I'm not racing, when I do my two 50 mi rides each week, I have a rear bike rack w/3 ltr frozen water in a backpack on the rear. 1 frozen ltr on front. Will melt as you go. If you want to keep bottles frozen longer, simply wrap in aluminum foil w/shiny side out to reflect heat.
When I started out 2 years ago I would take a bladder pack with me with 2-3l in because I was a rookie and had no idea, now I use the same pack but only put 1l depending on where I'm riding and if there are facilities to refill. Basically don't be a kook like me, you don't need it. I'm also much fitter now and that helps. Will be getting myself a 600ml fidlock very soon. Cannot wait to ditch the backpack, while it's small and comfortable it will be so freeing and I look forward to that. Typically ride about 20ish K for an average session on my local trails with no lifts of gondolas.
Personally I always take my water filter with me and a collection bladder.....maybe even a kettle and brew kit in the colder months with a sit pad and lightweight tarp in my bag so I set up off the trail and maybe yam on a cheeky porridge as you can always eat your water too
This is the Britishest comment I've ever seen on CZcams.
For long, hot rides where it's not possible to easily carry enough water, and there are no facilities, a water filter bottle is brilliant. I got a Water2Go one last year, its great. Really liberating not to have to carry 3+ L of water which is heavy. You still need a water source to fill it up from though. Avoid anything downstream from a farm due to chemical run off.
In North America we have an electrolyte specific Gatorade that is way better than the regular from what I've tested.
Is it true , you should drink the day before jus to maintain your fluids for the next day
Lucky my Polygon carbon hardtail fits 2 water bottles. Don't like bladders, they leak, are hard to clean & I can't gulp water out of them. I should start having electrolytes during a hard ride instead of just at the end 😉
I see lots of automated bot comments here 🤣 GMBN down BAD
Meh it's a general trend, coming down hard on GMBN and many others
When I lived in Colorado the most I ever took with me was two water bottles that fit on my bike. I would ride along the bike path until I hit the trail and usually had the locations of gas stations memorized
When I lived in the mountains I rode on private property on ski trails in the summer and usually just had one water bottle with me that I barely used
Now that I deer hunt I usually bring two huge water bottles and a thermos with me because I walk with a heavy backpack for hours a day to get to my spots plus I haul a deer out too
I ride in the high desert, so minimal 2 gallons water and some Gatorade
What methods do you use to carry that much?
@@chris_gb_ large cheap plastic water bottle alongside tire tubes and a multi tool in a backpack with straps that pinch my shoulders. Also put an extra bottle on the bike frame
@@carlredbird3054 Thanks! Not something I could do at the moment. I hope one day I will be able to do longer rides again, although I think I will always be restricted to frame bags and racks.
My number 1 mistake is overhydrating, and than puking
Just coffees 🤘
I am looking for a hydration solution as my new trail bike has only one bottle holder, while my XC hardtail had two, and even this was barely adequate for rides beyond about 3h in summer. I consider a strap on bottle holder, if the room inside the frame is sufficient. But a hip back with a bladder is probably what I end up with. I am slightly concerned about how to clean a bladder. Some shown in the video seem to have a large opening that would allow for mechanical cleaning - any concrete brands/models to recommend?
A hip pack with a bladder is a great solution! We use Camelbak products which are great, Evoc and Dakine also make them 🤘As for cleaning them white vinegar seems to be a great chemical free solution and drying the bladder on an upturned glass.
Make sure everyone is getting 4700 mg , minimum , daily of potassium. It’s a fixed level , sodium , is 2000 min of sodium chloride , (pink salt). The more you drink , the more salt is needed.
1 1,5l Bladder with iced water + 1 Can 0,33l malt beer for a 2 - 3h journey, nothing extreme. :D
Lack of bottle cage mounts on MTBs is frustrating. I can't wear a backpack for long due to a chronic pain condition, so panniers and trunk bag on my hybrid with rack are a godsend, but that wouldn't be possible on an MTB. What solutions are there? I guess 500ml is usually possible on a single cage, maybe 1-2 litres in a seat pack? something attached to the handlebar like an old fashioned road bike?
Check out Aeroe rack systems from NZ. Ideal for mtbs and don't interfere with your dropper.
tips to reduce hand pump or in general sore hands?
Great question we might cover this on #AskGMBN, if not here is an older video that has some great tips! 👉 czcams.com/video/IACwmynjlzQ/video.html
A frame bottle is a joke . I always fill a water bladder with 2 lt of water . And i finish it at every riding .
This seems way too complicated.
- Carry more than you need.
- Drink more. You're probably not drinking enough.
- Bring more when it's hot out.
- If you're a weight weenie and you find you have a lot left over, bring less next time.
- But really, just carry more than you need. Running out sucks. Having enough extra to help a friend that bonked is nice. Extra water weight is just bonus training.
When riding with a group it's nice having a CamelBak over just a bottle. "I'll drink next time we stop" is what people tell themselves before they get dehydrated. Straw next to your face means you'll drink more on a ride. And you'll have time to drink at a reasonable rate instead of having to waterboard yourself before the group takes off again.
I drink a lot of water 2 Lt for a 3hr ride or more.
I’m a backpack full of tools and spares guy so two 20oz bottles of Gatorade and two Cliff bars in the backpack and one 20oz bottle of water on the bike…plus…a LifeStraw just in case.
Better to be over prepared 🤘
Anna has a couple scabs on her knuckles.
I like to imagine she got into a dust-up with a roadie. She probably just sent it hard and caught a sapling or scraped it on a rock outcropping.
But those damn roadies better watch out. Anna's coming for ya'!
It could have been from working on bike, but Anna did have a small off in this video which is probably where it happened! See if you can find the moment 👀 👉 czcams.com/video/zYn3qcrUI_0/video.html
It's so easy to work out exactly how much water you need: 1 litre = 1 kg
Weigh yourself before a timed activity, weigh yourself after. I did a 3 hr hike in hot sun, no water, and lost 2.4 kg, which is what I expected i.e. 2.4 kg ÷ 3 = 0.8 kg or 800 ml per hour. I already knew that drinking an entire 500 ml bottle of water in 30 min at the gym would see me needing to pee, but drinking less than a full bottle every 30 min does not.
EDIT: in response to GCN reply below, I will add everyone should know their own limits, for me it's 5-6 hrs hiking without water before it gets very uncomfortable, but I wouldn't go trying anything like that in a properly hot country. Testing yourself on the cardio equipment in the gym is probably the safest place if you have a membership and can do that.
I would definitely have water on hand for any more intense cardio, and a sports dietician I watched on youtube recommends replacing 50% of the the water you lose per hour, so a 300 ml - 500 ml bottle of water per hour of testing would be pretty reasonable for most people, you only need to know how much you drank during the session so you can subtract it from your weight at the end.
We wouldn't recomend doing it this way as it's dangerous and also can differ depending on conditions! If you plan any future hikes in the hot sun definitely take lots of water with you, it's better to over drink that to no drink enough 🤙
@@gmbn You can still drink doing the test if you need to, just remember to note how many ml and add those back to the weight after.
I learned to go full 🐪🐫🐪
Hmm. At the risk of being flamed. I never take water with me on a ride. For long rides I will stop and buy fluids. Otherwise I rehydrate when I get home. Yes, I occasionally end up peeing barley sugars, if you'll excuse the detail, but by bedtime everything is back to normal. Doing things this way does mean I never have to endure a gobful of swamp water from an unclean bottle or bladder. Unlike some people I know.
If you know your body and the conditions you're in, and you're generally able to get water or other drink when you need to that sounds fine. I quite like the videos with sports dietician Steph Cronin on Road Cycling Academy, iirc she mentioned replacing at least 50% of fluid every hour to retain performance? Not sure how that scales over many hours, but def less fluid than I expected.
As for swamp water, I must admit I only use insulated bottles, and they do need to be kept fresh with washing, rinsing and drying, as otherwise the nozzles can build up unpleasant mildew.
I watch all the videos that Anna Cipullo does. It doesn't matter what the topic is. This one was a bit weird. But the main topic missed with this video is the obvious fact that women have different bladder sizes than men. How does this play into the scientific data calculation and analytics? If my partner drank that much water, we would be stopping every five kilometres for ... you know. Obvious consideration. Especially since Anna is clearly an expert in being female. So she would have some important personal information to provide. Maybe too much.
I just went 3 miles with a few sips. You dont need that much tbh. Backpack also does the job.. its sweaty though 😂
I absolutely hate bicepacking.
Like I'm disgusted by it 😂
I bring water n tools.
What about people who have diabetes who doesn't know what to eat or drink apart from water
I love looking at products, but when GMBN presenters try to add something meaningful for riders regarding hydrating in general, I think they could’ve bothered to do a little bit more research and state something insightful regarding hydration in general rather than “I don’t know it depends” 😅
this is an advert pretending to be sound information just drink water dont mess with it and take some snacks
Add sea salt in the water.