Practical sodium and hydration targets by ride duration, intensity and heat. Three briefs to tune your intake without over- or under-doing it.
Brief 1 · Short & cool — 60–90 min tempo/intervals (16–22°C)
Cover pre-ride sodium and keep in-ride intake modest
Goal: For 60–90 min of tempo or intervals in mild weather, start well-hydrated with a sodium-rich drink and top up lightly during the effort to protect the last blocks.
Fluid
500–700 ml/h
Sodium
300–500 mg/h
Carbs
30–45 g/h
Pre-ride (15–30 min before): 400–500 ml + 300–500 mg sodium.
One 500–600 ml electrolyte bottle usually covers the full 60–90 min.
Above 25°C, add 150–200 ml/h and 100–200 mg sodium/h.
Post-ride: 400–600 ml + 300–500 mg sodium to restore plasma volume.
Brief 2 · Medium mixed — 2–3 h endurance/gravel rolling (22–28°C)
Match sweat losses and hold steady sodium through the 2nd hour
Goal: Aim for 500–800 mg sodium/h, adjusted for heat, humidity and personal sweat rate. Gravel surges elevate sweat and losses. Estimate needs with the sweat rate calculator and refill on schedule.
Fluid
600–800 ml/h
Sodium
500–800 mg/h
Carbs
50–70 g/h
Start with 2 x 600 ml bottles (1200 ml) for a 2 h block.
One bottle should deliver 500–700 mg sodium/L via electrolyte mix.
Salty sweater (visible white marks)? Add 200 mg sodium/h.
Plan a refill at 60–90 min to keep bottles full and intake steady.
Brief 3 · Long & hot MTB/endurance — 3–5 h with climbs (28–35°C)
Protect plasma volume by matching sweat losses closely
Goal: On long, hot rides with climbs and limited aid, push sodium to 900–1200 mg/h alongside 800–1000 ml/h fluid to protect power and reduce cramp risk. Split sources: pack for water, bottles for electrolytes + carbs.
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.
Carry 2 x 750 ml bottles + 1500–2000 ml hydration pack (3000–3500 ml total).
Refill every 60–90 min; rotate a 400–500 mg sodium capsule per hour if losses are high.
Post-ride: 750–1000 ml + 600–900 mg sodium + 20–30 g protein within 30 min.
Calculate your hydration and build a personalized plan
Turn these sodium targets into an hourly plan based on weight, climate and ride duration.