Staying hydrated is essential for every cyclist. Your body needs water to transport oxygen and nutrients to your muscles, flush out waste, and regulate temperature through sweat. When you're cycling, especially for longer distances or in extreme weather, regular hydration is key to maintaining performance and avoiding fatigue.
How Much Should You Drink?
Aim to drink around 500 to 600 ml of water per hour on the bike. That’s about one standard cycling bottle per hour. Depending on your sweat rate, intensity, or the weather, you might need more. Don’t wait until you're thirsty — drink regularly throughout your ride.
What About Carbohydrates?
For rides over one hour, your body needs more than just water. Carbohydrates provide quick, accessible energy that helps maintain your pace and delay fatigue. Energy drinks designed for endurance sports typically contain a mix of carbs and electrolytes to fuel your muscles and replace lost minerals.
Popular options include powders or tablets like SIS Hydration or Nrgy Drink 90, which you can mix with water before or during your ride.
What to Drink and When
Rides Under 1 Hour
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Before: Drink 500 ml of plain water.
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During: 500 to 700 ml of plain water. If you're pushing hard, a light energy drink can help.
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After: Another 500 ml of water or a small recovery drink. No need for both if you already had an energy drink during the ride.
Rides Between 1–2 Hours
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Before: 500 ml of water or a light pre-ride drink with carbs.
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During: 500 ml of water plus 500–700 ml of an energy drink.
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After: At least 500 ml of water or a recovery drink, especially if it’s hot or the ride was intense.
Rides Over 2 Hours
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Before: 500 ml of water or a carb-rich pre-ride drink.
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During: One 500 ml bottle of water plus one 500–700 ml bottle of an energy drink for every hour on the bike.
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Plan your route so you can refill bottles or buy water if needed.
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After: 500 ml of a recovery drink within 20 to 40 minutes, followed by more plain water.
Winter Hydration
Cold weather doesn’t reduce your need for hydration, we know its hard to remember in colder weather too. But you still sweat, even if it’s less obvious. Treat cold rides like warm ones. Stick to your normal hydration plan and drink extra water after the ride.
Before, During, and After: The Basics
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Pre-Ride Drinks: Give you a steady carb base and help your body prepare for exertion.
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On-Ride Drinks: Deliver fast-absorbing carbohydrates and electrolytes to keep you going.
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Post-Ride Drinks: Rebuild muscle and replenish nutrients. Time your recovery drink within 40 minutes of finishing.
