June 30, 2025

Fuel for the Ride: Hydration and Nutrition Tips for A Bike the UK for MS Challenge

Whether you’re cycling across Britain from Land’s End to John O’Groats or taking on the hills of Lon Las Cymru, focusing on your hydration and nutrition can make the difference between a brilliant day on the bike and a battle to the finish line.

You don’t need to become a sports nutritionist overnight, but understanding a few basics about hydration and nutrition will help you feel stronger, recover quicker, and enjoy your challenge even more.

Here are a few practical suggestions to help you prepare, figure out what works best for you and get the most out of your summer cycling adventure.

Fuel Up Before The Day

You wouldn’t set off on a long drive with the fuel gauge flashing, and your body is no different. Start each riding day with a proper breakfast that gives you long-lasting energy. You’re aiming for a mix of carbohydrates and a little protein. Whatever you choose, it’s worth testing it out in training so you know what feels good.

Most importantly: eat early enough that your body has time to digest. A slice of toast five minutes before you start pedalling might not cut it.

Bring Snacks That Work for You

Each day on the trip will vary in distance and terrain. For example, North Coast 500 includes long stretches between stops, while Coast to Coast has more frequent towns and facilities. Regardless of the route, it’s a good idea to carry snacks with you to top up your energy throughout the day. Aim to eat 30–60g of carbohydrates per hour during your bike rides, this could include: bananas, flapjacks, energy bars, or even peanut butter sandwiches.

There’s no set schedule for eating, just notice what your body responds to. Many people find that eating smaller amounts more regularly works well, especially on hillier days like those on King Alfred’s Way or when riding into a headwind. Our support vehicle can transport your snacks and essentials for the day, so you can easily restock at designated rest stops to adjust your supplies as needed along the route.

Hydration Makes a Big Difference

Staying hydrated is just as important as eating. You’ll lose fluids and salts through sweat, especially on warmer days or harder climbs, so keeping up a steady intake of fluids can help maintain your energy and avoid dips in how you feel.

There is no magic number for how much to drink but a good guideline is:

Drink water throughout the day, not just when training.
On rides, aim for 500–750ml of water per hour.
Add electrolyte tablets or drink mixes on longer sessions or hot days.

Top tip: If you’re thirsty, you’re already behind—sip regularly, even when you don’t feel like it.

If you’re unsure, try a few approaches on your training rides and see how you feel afterwards. It’s all about building awareness and habits that suit you.

Most Bike the UK for MS routes are designed with plenty of water stops, where our team provides top-ups and checks in with riders. These are good moments to drink more, refill your bottles, and eat something if needed.

Recovery Starts at the Finish Line

After you’ve finished riding for the day, make sure to eat and drink something to help you recover. It doesn’t have to be immediate or complicated, just aim to replace some of the energy you used up and give your body what it needs to bounce back for the next ride.

Dinner routines vary depending on the trip. Some riders cook at campsites, others head into town for a takeaway or pub food. We include accommodation information in your rider pack, and again, route leaders can point you to options if you’re not sure where to go.

Final Thought: You Don’t Have to Be a Pro

Good hydration and nutrition is just like good training, it’s about consistency, not perfection. Some days you’ll eat like a pro; other days you’ll forget your banana in the van. Hydration and food habits take practice, just like climbing hills or fixing a puncture.

But remember, you don’t need to be the fittest, fastest, or most experienced rider to take part in a Bike the UK for MS ride. You just need to be prepared — and supported. These rides are about community, not competition. With a realistic training plan, consistent riding, and steady fuelling, you’ll not only get the most out of the experience, but also stay connected to the amazing cause we are riding for. And we’ll be there to help you, whether it’s up a hill, to a café stop, or to the next snack break.