H Y D R AT I O N Staying hydrated is essential for your health, vitality, and athletic performance. The amount of water and electrolytes a cyclist needs varies greatly by person, the intensity of the exercise, and temperature and humidity. The only way to know if you can tolerate a particular electrolyte mix, gels, sports beans, or any other fuel supplement is by trial and error and at least two rides before the Sweetwater ride. A minimum of one 20-ounce bottle is needed every hour based on how much you’re losing through sweat. Bring two water bottles for the ride and plan to include an electrolyte mix. Plain water is not enough for this ride. Even if you prefer plain water when cycling, water intoxication and muscle cramping during and after the ride is a real risk. A sugary drink off the bike, such as Gatorade is fine, but when you’re moving on the bike, most veteran cyclists carry an electrolyte drink that is low in sugar.10