🥤 Hydration & Nutrition Basics

Fueling your body correctly is essential for performance, recovery, and safety during rides. Whether you're riding for 30 minutes or 3 hours, these basics will keep you going strong:

💧 Hydration

• Pre-Ride: Drink 300–500 ml of water 30 minutes before your ride.
• During Ride: Sip water every 10–15 minutes (aim for 500–750 ml per hour).
• Electrolytes: For rides longer than 1 hour, use electrolyte tabs or mixes to replace salts lost through sweat.
• Post-Ride: Rehydrate with water or coconut water, and add a pinch of salt if needed.

🍌 Nutrition

• Pre-Ride: Eat a light meal 60–90 mins before (banana, oats, toast + peanut butter).
• During Ride: Carry energy bars, bananas, or dry fruits for longer rides (consume something every 45–60 mins).
• Post-Ride: Within 30 mins, eat a snack rich in protein + carbs for recovery (boiled egg, sandwich, curd + poha).

🚫 Avoid

• Heavy meals right before riding
• High-sugar soft drinks during ride
• Over-hydrating without salts on long rides

💡 Tip: Always carry at least one bottle with water and another with electrolyte mix on endurance rides.