Stay Hydrated, Ride Strong!
Dehydration is one of the biggest risks for e-mountain bikers in the Southeast, where heat and humidity can take a serious toll on your body. If you don’t stay ahead of your hydration, your ride can quickly turn from thrilling to dangerous. In Part 1, we covered what dehydration is, why it’s worse in humid conditions, and what to do if you find yourself dehydrated in a remote area. Now, in Part II, we’ll dive into preventing dehydration while e-mountain biking. We will look at pre-ride hydration strategies, in-ride drinking techniques, and I’ll share my personal hydration plan.
Why Hydration is Critical for E-Mountain Bikers
E-mountain bikes allow you to ride farther, climb faster, and push harder, but that also means:
More sweat loss (higher intensity riding = more fluid depletion)
Longer rides (more time in the heat = greater risk of dehydration)
Less perceived effort (you may not feel as fatigued until dehydration hits)
Adding to these factors, the high humidity of the Southeast means your sweat doesn’t evaporate efficiently, making it harder for your body to cool down. Even a small drop in hydration can affect your energy levels, focus, and endurance.
How to Hydrate Before Your Ride
An ounce of prevention is worth a pound of cure, and it takes just a little forethought and effort to prevent dehydration while e-mountain biking. Pre-hydration will give you a safe base to work from before hitting the trail. If you start a ride dehydrated, you’re already behind.
Hydrating well the day before a ride will set your body up for success.
Experts have different opinions, and we each have our own personal needs but, generally speaking, try drinking 80-100 oz of water the day before a long ride. That’s only 2-3 liters/quarts of icy cold refreshment, spread through the day. Eating foods high in water content, such as fruits, veggies, and broth-based meals will also help the cause. Avoid alcohol and excessive caffeine. Both are diuretics, meaning they increase urine production and set you on the path to dehydration.
Drink something with electrolytes before you start the ride.
Electrolytes are essential minerals that help regulate hydration, nerve function, muscle contractions, and pH balance in the body. They are found in blood, sweat, and urine, with key examples including sodium, potassium, calcium, and magnesium. Proper hydration requires both water and electrolytes, as they help maintain the right fluid balance inside and outside cells. Electrolytes also conduct electricity when dissolved in water, enabling nerve signaling and muscle movement.
30-60 minutes before your ride
Drink 16-20 oz of water with an electrolyte mix. This helps your body retain fluids better than water alone. Some easy to find brands include Liquid IV, Skratch, Nuun, and LMNT, buy you can also search online for others and also for recipes to create your own DIY salt-sugar mix.
Pre-fueling for hydration
Eating a carb-rich, slightly salty snack before riding, such as a banana with peanut butter, oatmeal, or a salty energy bar, will help your body retain fluids and prevent cramping. Avoid straight-up junk food like potato chips or other bagged salty snacks.
Staying Hydrated During Your Ride
Once on the trail, the goal is to replace fluids at the same rate you lose them.
Drink Before You Feel Thirsty! I used to do a LOT of SCUBA Diving off the Florida coast, and I had an instructor who pounded this into my head. Breathing bone-dry air and spending surface time on a boat in the hot Florida sun was a great way to get dehydrated. Drinking before you are thirsty is a key to preventing dehydration while e-mountain biking. If you are thirsty, you are already dehydrating.
When on a trail, an easy hydration cadence would be a few little drinks every 10-15 minutes. This, in most cases, will keep you ahead of the curve,although it’s not as satisfying as chugging a liter of cold water all at once! Aim for 16-32 oz of fluids per hour (varies by temperature and effort level). When possible, use electrolytes, not just water.
Most importantly: Carry Enough Water for Your Ride!
- For rides under 1.5 hours → 1-2 water bottles (24-48 oz total).
- For 2+ hour rides → Use a hydration pack (1.5-3L capacity).
- For all-day rides → Bring a collapsible backup bottle or water filter.
My Personal Hydration Plan
My wife thinks I’m nuts, but I have rules that I live by when it comes to hydration.
- The Rule of Thirds
- 3-Day Rule
- 3 types of rides
The Rule of Thirds is another crossover from SCUBA diving, where you use 1/3 of your air out, 1/3 back and surface with 1/3 remaining – as an emergency reserve. Preventing dehydration while e-mountain biking can be accomplished with a similar rule for water. Plan your ride – 1/3 out, 1/3 back, and 1/3 water in reserve – ride your plan.
I also classify my rides into three categories:
- Urban/Suburban short rides with high chance of rescue – I usually take a bottle of water. I personally use a Specialized Little Big Mouth 21 oz bottle that was a give-away at a bike shop. Plenty of H2O for a 3–5-mile local ride.
- Urban/Suburban longer rides, or short rides in remote areas – I move up to a 2.5L bladder. I could probably get away with a 1.5L bladder, like my wife uses, but I’m on an eMTB and don’t mind the little bit of additional weight. There are lots of choices out there, but I am currently using an Osprey Hydraulics 2.5LT. I also throw in an electrolyte pack, brands vary.
- Remote Rides, with a lower chance of immediate rescue call for an additional layer of protection and I add a water filter to my pack, as well as several electrolyte packs. We are lucky, in the Southeast, that a water source, even if it is a puddle or wet moss, is generally available near most trails. I own two types of filters, a LifeStraw straw filter and a LifeStraw Peak Series Collapsible Squeeze 650 ml Bottle with Filter. BTW, I don’t receive any support for any of these products (but I’m open to it! 😜).
The three-day rule is a simple but important one. Some of you may remember the theme from the show Gilligan’s Island, where they went out on a “3 Hour Tour”, well, that’s the base for this rule! If you are in a remote area, and you get lost, injured, or have a break-down – you are in trouble. Taking the minimum supplies for a three day stay in the woods is a smart move – especially when we have the assist of an eMTB to help us carry the extra pound or so of basic survival items. No excuses! Beyond water, basic supplies include, at a minimum, a few extra protein bars, a knife, a bike tool, a fire starting device, and rain protection. Ride smart!
How to Prevent Dehydration Symptoms While e-Mountain Biking
Even with the best hydration plan, heat and humidity can still sneak up on you. Watch for early dehydration signs:
🚨 Mild Signs: Thirst, dry mouth, sluggishness → Sip more water & electrolytes
⚠️ Moderate Signs: Cramps, dizziness, fatigue → Stop in shade, sip slowly, eat salty snacks
🆘 Severe Signs: Rapid heartbeat, no sweat, confusion → Stop immediately, seek help
If you’re sweating excessively but not peeing, you need more fluids and electrolytes ASAP!
Quick Checklist: Hydration Plan for eMTB Riders
- Before the Ride: Drink 16-20 oz of water with electrolytes & eat a salty snack
- During the Ride: Sip 16-32 oz of fluids per hour & replace electrolytes
- For Long Rides: Bring hydration pack + extra bottle + electrolyte mix + water filter
- Watch for Symptoms: If feeling dizzy, cramping, or sluggish, hydrate immediately
- Post-Ride: Re-hydrate with water, electrolytes, and food
Stay Hydrated & Ride Longer
Hydration isn’t just about drinking water—it’s about replacing fluids, electrolytes, and fuel at the right time to stay strong on the trails. Water and electrolytes help to keep us both mentally and physically fit. Preventing dehydration while e-mountain biking is key to maximizing your enjoyment of the ride! E-mountain biking lets us push our limits, but smart hydration keeps us riding longer and feeling better.
What’s your go-to hydration strategy for riding in the heat? Send me an email with your tips! I live hearing from my readers!