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John Arias: Hydration Tips for Cyclists


Professional cyclist John Arias has been the proud owner of a Pelican Water Filtration System for 18 months. Here’s are this pro athlete’s top tips for staying hydrated with filtered water while competing in cycling and other endurance events.

I have been a cyclist for 20 years, and a professional cyclist for over 10 years. I learned very early on in my cycling career that without the right hydration, being a cyclist just isn’t feasible. Competing on the professional level without nailing your hydration routine? Impossible. You should not only be hydrating while cycling — you need to properly hydrate before and after your event, trial run, or morning exercise. Water is the most crucial ingredient to your cycling life, just as it is for your daily living. What type of water am I talking about? 

I’m thinking water that doesn’t contain chlorine, chloramine, chemicals, contaminants, pesticides, pharmaceuticals, or other harmful and unnecessary particles. Every time I take a gulp from my water bottle during road and mountain bike rides, I feel mentally liberated knowing I don’t have to worry about the countless harsh chemicals in other people’s drinking water, all thanks to Pelican Water. Knowing how pure my water is strengthens and motivates me to keep pedaling and keep performing. 

How Much Water to Drink

This is a question I get a lot, and all I can say is you have to know your body! Customize your hydration based on your weight, the weather, and how intense your workout or ride is.

Let’s start with some basics: according to Bicycling.com you should drink about 16 ounces of water four hours before your ride, and another 16 ounces two hours before. When you’re riding you should drink a 16-ounce bottle of water per hour in cool weather, and up to four bottles of the same size per hour if it’s really hot and you’re working up a sweat. All of this math, by the way, is based on weighing 150 pounds. When in doubt, bring a little more water than you think you need.

How to Hydrate for Long Rides

No matter how long your ride is — 20 miles or 100 — you always need to replace what you took out of your body. You will get the carbohydrates you need, in most cases, from simply eating meals before and after a ride.

If your ride is over 60 minutes your body will be low on electrolytes. Avoid those sugary sports drinks with a ton of ingredients — electrolytes can be added to your super-clean filtered water so you remain alert and fueled! All I use is a simple electrolyte powder or capsule that can be added to my water bottle. There are many great options for adding electrolytes naturally to your filtered water.

Installing a water filtration system like the ones Pelican Water makes will give your body the hydration it needs to regulate your body temperature, pump your blood, and power your muscles during an intense ride without chemicals like chlorine that can cause health issues. Just fill up your water bottles at home before you head out for a ride. Pelican Water has changed my life in such a positive way, both physically and mentally.  One decision I will never regret is choosing Pelican!

Pelican Combo System Salt-Free Water Softener Whole-House Water Filter