Whether you are training indoors or riding a gran fondo, hydration is crucial for your health and performance. Factors such as physiology, weather, and duration all influence what to drink while cycling. Discovering the optimal hydration drink for cycling assists in developing a hydration strategy that is simple to adhere to and sets you up for success.

Cycling Hydration Options

There are various options available for your bottle depending on your hydration and nutrition requirements. Here are some of the top choices for hydration drinks when cycling:

• Water
• Electrolyte Drinks
• Hydration Tablets & Mixes
• Carbohydrate Drink Mixes

For more insights on hydration drinks for cycling, refer to Ask a Cycling Coach Ep 256.

The Importance of Hydration

Dehydration can have a significant impact on cycling performance. Your hydration status directly affects blood plasma volume. Dehydration leads to a decrease in plasma volume, resulting in reduced cardiac output and increased body temperature. This translates to a decline in power output, particularly during prolonged endurance activities.

Combatting dehydration is not as simple as just drinking more water. Besides losing water through sweat, sodium is also lost. Replenishing lost fluids with water alone can lead to hyponatremia, a condition characterized by dangerously low blood sodium levels. Managing your hydration strategy effectively ensures you consume adequate fluids during your ride.

How Much to Drink When Cycling

Deciding the appropriate amount to drink varies based on individual factors such as physiology, intensity, and weather conditions. Sweating rate and sodium loss are personalized aspects. Higher sweat rates require increased fluid intake. Noticing salt marks on your cycling gear indicates a need for sodium consumption.

In hot conditions or during high-intensity rides, sweating escalates to cool your body, necessitating more hydration. Intensity directly affects core temperature. Adjusting your fluid intake based on these factors is crucial. While the advice “drink when thirsty” holds value, in certain circumstances like long endurance rides or hot climates, additional hydration may be necessary.

A general guideline is aiming for one bottle per hour. Setting reminders on your phone can help track your intake. Adjust based on conditions and personal needs. Pay attention to your body’s signals and keep a record of what works best for you.

The Best Hydration Drink for Cycling

When it comes to bottle contents, the options are plentiful. Depending on your hydration and nutrition requirements, choices range from water to sports mixes. Selecting the ideal hydration drink for cycling depends on personal preference, weather conditions, duration, and intensity. Generally, these options fall into four categories:

Water

Water is a suitable choice for shorter rides or workouts. However, for longer or hotter rides, water alone may not suffice due to the role carbohydrates play in electrolyte absorption and transport.

Cycling Electrolyte Drinks and Powders

These products focus on replenishing sodium, potassium, and other electrolytes without significant carbohydrates. They work well when combined with calorie sources like gels, chews, or bars.

Hydration Tablets & Mixes

Containing carbohydrates and electrolytes, these mixes facilitate water and sodium transport across the small intestine. Examples include Skratch Labs Sport Hydration Mix.

Carbohydrate Drink Mix

These mixes are carbohydrate-rich and offer hydration along with sodium. For instance, SiS Beta Fuel provides a substantial carb content while hydrating. Mixing a carb-dense drink in one bottle with water in another can prevent digestive discomfort from excessive carbs.

Conclusion

Listen to your body when selecting your cycling hydration drink. By understanding your needs and factoring in weather and intensity, you can develop a hydration plan tailored to your objectives. For further insights on hydration, explore Hydration, Sweat, and Cramping with Precision Hydration’s Andy Blow.

For additional cycling training insights, tune in to Ask a Cycling Coach – the ultimate podcast devoted to enhancing your cycling performance. Fresh episodes are available weekly.