Are you planning a long bike trip? If you are, you will want to remain healthy and also hydrated for the duration of the trip. It's very important to find ways to replace nutrients and keep hydrated on a long bike trip. One water bottle likely isn't going to be enough. So here are some tips to stay healthy and hydrated for your long bike trip.

Hydration

First and foremost you must keep yourself hydrated. You have got to replace the fluids that your body loses through sweating or you're going to be in a world of hurt.

Drink water, tea, or diluted fruit juices - nothing with too many calories.
Your primary source of hydration should be water though, so drink frequently and drink before you're thirsty as that's the first sign of dehydration.

Drink frequently and constantly on the bike.
While having to pee might be a real drag while you're on the bike, you should still feel that urge to go every hour. This is a sign that you're remaining well hydrated. Stopping once an hour during a long bike trip even just to relieve yourself will also be beneficial in keeping you from becoming too fatigued.

Drink before you eat.
Have a glass of water before you eat something so you know you're well hydrated. Have a way to replace electrolytes through drink or a gummy hydration chew. This is especially helpful if you are biking in very hot weather.

Caloric Intake

You also will need to remember to take in calories on your long bike ride. Hydration is very important, but calories provide you with the energy you need to propel yourself further.

So you will need to be mindful of your caloric intake before, during, and even after your long bike ride. Easy to digest carbohydrates are what you will need to consume before, during, and after your ride. This provides muscles with the most energy and sustains them for the longest amount of time.

You need to replace the calories that are burned - no more and no less. So you will need to know how many calories you can burn in an hour and how much you can easily replace.

Try supplements. Since actually having to stop to eat a meal on a long bike trip might not be in your schedule, you might want to find a way to continuously replace those calories burned by using a good supplement.

You'll probably find supplements easier to digest while biking. However, perhaps for before and after you'll want to consume real food. Make sure to consume those easily absorbed carbohydrates during the 30-minute window post ride to keep your body healthy and strong.

Packing light on a long bike trip isn't going to be easy. Plan ahead. Know what the weather is going to be like on your trip so you know how much fluids you'll have to replace and know how many calories you burn in an hour on a bike ride so you can properly replace those as well.

Check for water sources which you can stop at to refill your water bottle along the bike route you plan on taking. Don't overexert yourself either. Take time to stop and rest and replenish your fluids and calories. This will help you to continue on longer.

If you listen to your body and replenish all fluids before you feel thirsty, then you'll have a fun, healthy, and successful long bike trip.