Nutrition
Cycling Hydration Electrolyte Heat Ride
Cycling hydration electrolyte heat ride pairs six hundred to one thousand milliliters fluid and sodium hourly in heat—start drinking before thirst on long climbs.
Cycling hydration electrolyte heat ride pairs six hundred to one thousand milliliters fluid per hour with five hundred to one thousand milligrams sodium in heat—starting before thirst on climbs. Weigh pre and post occasional rides to estimate sweat rate; adjust bottles accordingly.
Caffeine and carbs ride alongside electrolytes on efforts over ninety minutes. Plain water only works cool short rides.
Common questions
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How much should I drink on hot cycling rides?
Many riders need six hundred to one thousand milliliters per hour with sodium in heat. Drink on schedule before thirst spikes on climbs—not only at aid stations.
Related terms
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