Proper hydration directly impacts cycling performance and safety. Understanding your fluid needs helps you ride stronger and avoid dangerous dehydration, especially in warm conditions.
How Much to Drink
A general guideline is 500-750ml per hour during moderate intensity riding. Increase intake in heat or during intense efforts. Weigh yourself before and after rides—each kilogram lost represents roughly a liter of fluid deficit.
Water vs Sports Drinks
Plain water works fine for rides under 90 minutes. Longer efforts benefit from electrolyte drinks that replace sodium and other minerals lost through sweat. Carbohydrate-containing drinks provide fuel alongside hydration.
Signs of Dehydration
Early symptoms include reduced power, headache, and dark urine. Severe dehydration causes confusion and heat illness—stop immediately if you experience these. Prevention is easier than treatment.
Start hydrating before you’re thirsty. Set reminders to drink every 15-20 minutes until regular sipping becomes habit.
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