How to accurately determine how much to drink while cycling?

Why should determine my fluid intake during running?

Fluid intake during runs is crucial for maintaining performance, comfort and focus, especially during long or intense trainings. An optimal hydration strategy can:

1. Sustain performance: Studies show that even a 2% loss in body weight from sweating can reduce endurance, increase perceived effort and may slow your pace.
2. Preserve energy: hydration helps optimize glycogen breakdown, enzyme function, and blood flow, all of which are essential for sustained energy and delayed fatigue.
3. Maintain electrolyte balance: Sweating reduces sodium and other essential electrolyte needed for muscle function. Electrolyte-rich drinks help prevent cramps and muscle fatigue by preserving the body’s electrolyte balance.
4. Temperature regulation: Drinking during cycling helps the body’s cooling system by enabling sweat to evaporate and lower the body’s temperature. This process regulates core temperature and reduces the risk of heat-related complications.
5. Optimize mental focus:Optimal hydration affects cognitive functions, which can increase motivation, focus, and the ability to push through the ride, particularly in long or competitive settings.

How do I get my hydration during cycling on point?

1. General hydration target: For short rides under 1 hour, sip water if desired. For moderate rides lasting 1–2 hours, aim for 400–800 ml per hour. For long rides over 2 hours, target 500–750 ml per hour.
2. Personal sweat rate: To gain insights into your specific requirements, consider a basicsweat rate test during your training sessions to assess your individual sweat rate. Repeatedly conducting this test and keeping a log will provide you with valuable insights and a better understanding of your personal sweat rates, allowing you to adjust your hydration strategy accordingly.
3. Gain flexibility: Adjust plan to type and duration of ride and pack on-bike nutrition based on external conditions like temperature and humidity being well prepared in case you need to adjust strategy on the go. Always listen to your body’s signals, drinking gradually and according to your thirst to manage hydration effectively. Over-drinking should be avoided as it increases the risk of exercise-associated hyponatremia.
4. Total strategising plan: Optimise your hydration strategy and combine with fueling strategy, using e.g. sports drinks with carbs and electrolytes, for an optimal on-bike nutrition plan.
5. Practice in training: Practice your hydration strategy during trainings to optimise fluid intake frequency and notice any discomfort. Aim for a sustainable hydration plan that feels natural and maintains energy, without GI distress. Always adjust plan to your personal preferences on what works for you.

Use the FoodCoach app and the ‘Hydration during Training’ medal to master on-bike hydration step-by-step. Start with the basics, build consistency with personalised strategies, and optimise for peak performance!

• Get it on Google Play
• Download on the App Store