Hydration Guide for Cyclists: How Much to Drink

Why Hydration Matters

Dehydration significantly impairs cycling performance. Losing just 2% of body weight through sweat reduces power output and increases perceived effort. On hot days, cyclists can lose 1-2 liters per hour. Proper hydration strategies prevent performance decline and keep you riding strong.

Pre-Ride Hydration

Start rides well-hydrated by drinking 500ml of water 2-3 hours before riding. This allows time for absorption and bathroom breaks. Avoid chugging large amounts immediately before riding, which causes discomfort and frequent stops.

During Ride Drinking Strategy

Aim for 500-750ml per hour in moderate conditions. Hot weather or high intensity may require 1 liter or more. Set a reminder to drink every 15-20 minutes rather than waiting until thirsty. Thirst signals lag behind actual hydration needs.

Water vs Sports Drinks

Plain water works fine for rides under 90 minutes. Longer rides benefit from sports drinks containing electrolytes and carbohydrates. Sodium helps retain fluid and prevents hyponatremia. Carbs provide energy while you hydrate.

Signs of Dehydration

Watch for decreased performance, headache, dizziness, and dark urine. Muscle cramps often indicate electrolyte depletion. If you experience these symptoms, slow down and increase fluid intake immediately.

Recovery Hydration

Weigh yourself before and after rides. Drink 1.5 liters for every kilogram lost. Include sodium-rich foods or drinks to aid fluid retention. Proper post-ride hydration speeds recovery for your next session.