Back to NewsletterInfo Hub · Newsletter
How much water to carry on the bike
Three briefs to decide how many bottles (and how much water) to carry based on distance, temperature and refill options.
Brief 1 · Short ride · 60–90 min road spin (18–24°C)
One bottle covers a mild short ride
Goal: Carry enough fluid for a short spin without overloading the bike or the gut.
- Fluid
- 500–700 ml total
- Sodium
- 400–600 mg/h
- Carbs
- 30–45 g/h
- One 500–600 ml bottle usually covers 60–90 min at 18–24°C.
- Add a second 500 ml bottle if temperature is above 25°C.
- Sip 2–3 mouthfuls every 15–20 min instead of large gulps.
- Pre-ride: 400–500 ml water + 300–500 mg sodium 15–30 min before.
Brief 2 · Mid ride · 2–3 h gravel/MTB (24–30°C, some climbing)
Two bottles plus a planned refill
Goal: Match sweat losses on warm, rolling rides without running dry between aid points.
- Fluid
- 700–900 ml/h
- Sodium
- 600–900 mg/h
- Carbs
- 50–70 g/h
- Start with 2 x 700 ml bottles (1400 ml total) for a 2 h block.
- Plan a refill stop every 60–90 min to keep bottles topped up.
- One bottle should be electrolyte mix (600–800 mg sodium/L).
- Above 28°C, add 200–300 ml/h and 200 mg sodium/h.
Brief 3 · Long ride · 4–6 h remote MTB/gravel (28–35°C, few refills)
Bottles plus a hydration pack for remote heat
Goal: Cover long gaps between refills in the heat without bonking or cramping.
- Fluid
- 800–1000 ml/h
- Sodium
- 900–1200 mg/h
- Carbs
- 80–100 g/h (gut-trained)
- Carry 2 x 750 ml bottles + 2000 ml hydration pack (3500 ml total).
- Map refills every 60–90 min; if none, add a second pack or extra bottle.
- Split sources: pack = plain water, bottles = electrolyte + carb mix.
- Pre-ride: 500–700 ml + 700–900 mg sodium 45–60 min before start.
Estimate exactly how much water to carry for your next ride
Use the hydration calculator to plan bottles and refills by weight, climate and ride length.