"Eat before you are hungry, drink before you are thirsty"

A good rule of thumb is 20 oz for every 60 minutes of riding (this rule applies no matter the weather) and don’t wait until you're thirsty! If you are thirsty, you’re already on the road to dehydration. Practice extracting your water bottle from the cage, taking a gulp of water, and replacing the bottle. Practice this until you can do it without taking your attention off the road or swerving. In extreme circumstances, if you don’t drink enough, dehydration can lead to death. If you are forgetting to eat and drink while riding, you can set your wristwatch alarm to beep about every 15 minutes

Nutritional experts recommend consuming energy drinks rather than just plain water because you need the calories, electrolytes, and minerals, such as sodium, which are lost in sweat. But if you don’t like the sugar or dye in energy drinks you can purchase Trace Mineral Drops. Simply put about 5 drops in 24oz of water. And remember, the cooler the liquid, the more quickly it's absorbed.