Hydration for Cyclists: How Much, What, and When

Water keeps your muscles working, your body temperature stable, and waste flushed out. When you're riding, especially for long distances or in heat, staying hydrated directly affects how you feel and perform.

How Much to Drink

Aim for 500–600 ml of fluid per hour on the bike. That’s one standard cycling bottle. You might need more if it’s hot, humid, or you’re riding hard. Don’t wait until you’re thirsty — sip regularly.

Why Carbohydrates Matter

For rides over 60 minutes, water isn’t enough. Your body needs carbs for steady energy and electrolytes to replace what you lose through sweat. Energy drinks like SIS Hydration or Nrgy Drink 90 combine both and are easy to carry as powders or tablets.

What to Drink, Based on Ride Length

Rides under 1 hour
• Before: 500 ml water
• During: 500–700 ml water or a light energy drink if needed
• After: 500 ml water or a small recovery drink

Rides 1–2 hours
• Before: 500 ml water or pre-ride carb drink
• During: 500 ml water + 500–700 ml energy drink
• After: 500 ml water or recovery drink

Rides over 2 hours
• Before: 500 ml water or carb-rich drink
• During: One bottle of water + one bottle of energy drink per hour
• After: Recovery drink (500 ml within 40 minutes), then more water

Winter Hydration

Don’t skip your bottles just because it’s cold. You still sweat. Follow the same plan you use in warmer months and rehydrate properly after your ride.