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With South Africa’s biggest cycling events looming, including the world famous Cape Town Cycle Tour and Cape Epic, thousands of riders are about to enter peak training. Longer hours in the saddle and more days on the bike mean little time to recover. Yet many aren’t getting the basics right on a critical performance factor: hydration and electrolyte balance.
According to REVIVE, the South African electrolyte brand formulated around physiologically relevant mineral levels, hydration for cyclists is not simply about drinking more water, but about supporting the body’s ability to absorb and retain fluids during prolonged exertion.
Importantly, the brand has seen a sharp increase in queries from cyclists struggling with fatigue and cramping during long summer rides, often linked to inadequate sodium intake.
“Cycling places unique demands on hydration because riders are out there for a long time, especially during hot conditions,” says Mark Myerson, CEO of REVIVE. What’s more, air flow on the bike causes sweat to evaporate, creating the illusion of lighter fluid loss than reality. Adequate fluid replacement is critical, but If you replace water without sodium, you risk diluting blood sodium levels further, which will impair both performance and recovery.”
Electrolytes, like sodium, potassium and magnesium are minerals that carry an electrical charge. They are essential for fluid balance, nerve signalling and muscle contraction. Among these, sodium is the primary electrolyte lost in sweat, more so than other minerals.
Scientific research shows that sodium plays a critical role in:
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Maintaining blood volume and circulation
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Supporting nerve impulses and muscle contraction
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Regulating thirst and fluid retention
During endurance cycling, failing to replace sodium alongside fluids can contribute to early fatigue, cramping, reduced cognitive focus and, in severe cases, exercise-associated hyponatremia, a potentially fatal condition, caused by dangerously low blood sodium levels.
Sports nutrition specialists warn that this risk increases during mass-participation events, where riders often drink excessive amounts of plain water without adequate mineral replacement.
“Cyclists are often very disciplined about carbohydrate intake, but sodium tends to be overlooked,” Myerson explains. “Yet sodium is fundamental to hydration because it helps the body hold onto the water you’re drinking.”
Hydration requirements vary widely depending on ride length, intensity, climate and individual sweat rate. While short, low-intensity rides may not require supplementation, longer or more demanding sessions significantly increase fluid and mineral losses.
Research indicates that even mild dehydration, around 2% of body weight, can negatively affect endurance performance, cardiovascular strain and perceived exertion. Replacing both fluids and electrolytes during long rides helps maintain plasma volume and supports normal muscle function.
“For endurance cyclists, hydration should be seen as a strategy, not a last-minute reaction,” says Myerson. “Starting well hydrated, maintaining electrolyte balance during the ride, and replenishing both fluids and sodium afterwards all play a role in how well the body performs and recovers.”
REVIVE emphasises that hydration strategies should be individualised rather than one-size-fits-all. Factors such as body size, sweat rate, environmental temperature and ride duration all influence electrolyte needs.
Hydration checklist for endurance cyclists:
Key principles supported by sports nutrition research include:
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Avoid relying only on plain water during long rides
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Replace sodium lost through sweat
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Drink consistently rather than waiting for extreme thirst
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Adjust intake for heat and intensity
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Support post-ride recovery with fluids and electrolytes
“Hydration is one of the most controllable variables in endurance sport,” Myerson adds. “When cyclists understand the role sodium and electrolytes play, they’re better equipped to make informed decisions that support performance, safety and long-term health.”
With more South Africans taking up endurance cycling and participating in long-distance events, hydration strategy has become a key performance and safety consideration, particularly during peak summer racing season.
For more information on REVIVE and the science behind electrolytes, visit www.getrevive.co.za.