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How to calculate your sweat rate and hydrate better
Learn how to adapt hydration and fueling for cycling based on weather and ride duration. Practical tips for every situation.
Brief 1 · Short ride · Mild weather — 60–90 min spin (18–22°C)
Stay ahead of sweat losses without overdrinking
Goal: On short, mild rides, cover fluid and sodium basics without excess, and keep a light carb intake to protect output.
- Fluid
- 500–700 ml/h
- Sodium
- 400–600 mg/h
- Carbs
- 30–45 g/h
- Pre-ride (15–30 min before): 400–500 ml water + 300–500 mg sodium.
- One 500–600 ml bottle is usually enough for 60–90 min; sip 2–3 mouthfuls every 15–20 min.
- Sweat-rate test: weigh naked before/after a 60 min ride to estimate ml/h of sweat loss.
- Post-ride: replace 125–150% of fluid lost in the next 2–3 h.
Brief 2 · Mid ride · Hot/humid — 2–3 h MTB/Gravel race pace (26–30°C, humid)
Match higher sweat losses and keep power steady
Goal: On hot, humid rides, increase fluid and sodium intake to match sweat losses, while keeping carbs steady for race pace.
- Fluid
- 700–900 ml/h
- Sodium
- 700–900 mg/h
- Carbs
- 50–70 g/h
- Pre-ride (30–45 min before): 500–700 ml + 500–700 mg sodium.
- Sip 2–3 mouthfuls every 10–15 min; aim for 700–900 ml/h total fluid.
- Salty sweater or very humid conditions: add 200–300 mg sodium/h.
- Plan a refill stop every 60–90 min to keep bottles full and intake steady.
Brief 3 · Long ride · Hot — 3–5 h endurance (30–35°C), gut-trained
Sustain intake in the heat with planned refills
Goal: On long, hot rides, push fluid and sodium higher, keep carbs at 80–100 g/h, and map refills to protect the gut and power.
- Fluid
- 800–1000 ml/h
- Sodium
- 900–1200 mg/h
- Carbs
- 80–100 g/h (gut-trained)
- Pre-ride (45–60 min before): 500–700 ml + 700–900 mg sodium.
- Start with 2 bottles + 1.5–2 L hydration pack; refill every 60–90 min.
- Rotate gel (20–30 g carbs) every 30–40 min + solid food if tolerated.
- Post-ride: 750–1000 ml + 600–900 mg sodium + 20–30 g protein within 30 min.
Calculate your sweat rate and build a personalized hydration plan
Use the sweat rate calculator to turn these briefs into an hourly plan based on your weight, climate and ride duration.