Using Hydration Backpacks for Cycling
Tips on Getting the Most out of Cycling Hydration Systems
Apr 18, 2009
Hydration packs are rucksacks containing a plastic bag attached to a drinking tube. They offer cyclists a hands-free method of drinking and are the preferred choice for mountain bikers to avoid the potential danger of reaching for a water bottle on rough terrain.
A quality cycling pack with large storage and liquid capacity will cost up to $100 so it is important to know how to get the best value for money out of such an expensive purchase.
How to Keep Liquid Cool in Hydration Packs
The body absorbs cooler water quicker than warm water so here’s how to keep liquid cool in a hydration pack:
- Fill the hydration bladder halfway, lay it flat and pop into the freezer overnight. Fill the pack completely in the morning. The huge block of ice melts slowly, keeping liquid cool for hours. Do not freeze a full pack of water as it will not melt quickly enough to allow a constant supply of liquid.
- Whilst ice cubes can be also used, these melt more quickly.
- Keep water in the drinking tube cool by blowing water back down into the hydration bladder after drinking.
Staying Hydrated on a Mountain Bike
- Drink at least 1 litre every hour in moderate weather conditions. Do not wait until thirsty as this means dehydration has already set in.
- On a hot day or before a long ride remember to pre-hydrate with at least half a litre of liquid before cycling.
- Cyclists can lose up to 2 litres per hour on a hard ride in hot weather so it is important to listen to the body and to stop, rehydrate and, if necessary, take on electrolytes if feeling dizzy or slightly nauseous.
- If a rider starts to cramp up and feel very tired and sick, stop riding immediately as this could signal the onset of heat exhaustion.
- It is a good idea to carry some electrolyte solution including sodium in a small water bottle in case of an emergency as water alone cannot replace potential loss of sodium through excessive sweating.
Avoiding Leaks in Hydration Systems
- Do not sit on the drinking tube with the valve lock open plus take care not to rest the pack on the tube when placing in a vehicle or on the floor.
- Do not put sharp objects near the hydration bladder. Bike tools should be stored in a separate compartment in the pack.
- Bite valves are highly prone to leaks but a good tip is NOT to bite on the mouthpiece. Instead, grip the valve between the lips and suck rather than bite.
- Consider carrying a spare hydration bladder, which is easy to pack and fold when empty.
- If the hydration reservoir does spring a leak, use a self adhesive tube repair patch such as a Park patch.
- Avoid leaving the pack in full sun as plastic degrades in hot weather.
Using a Cycling Hydration Pack
- Make packing easier by always filling and packing the water reservoir first. This avoids the seemingly impossible task of trying to stuff a wobbly bag full of liquid into a full pack!
- Keep the tube close at hand by threading through strap feeders on the pack and tucking under the chest strap for easy access. Alternatively get an inexpensive tube clip to hold the tube exactly where needed.
- Disabled riders may also want to consider a tube director which holds the tube at a set angle for totally hands-free drinking.
Getting the Most out of a Hydration Backpack
Drink little and often and keep liquid as cool as possible for best hydration in the saddle. Check the reservoir and bite valve regularly for potential leaks and be aware of the signs of potential heat exhaustion if planning a long ride on a hot day.
Related Articles
Read our articles on Cleaning a Hydration Pack, How to Choose a Hydration Backpack and our blog on other hydration pack essentials.
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