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How much water on the bike — from 45 min spins to all-day rides
Dial hydration, sodium and carbs to each ride type. Three practical briefs to avoid bonking and get more out of every session.
Brief 1 · Short & intense — 45–75 min intervals / hard pace
Finish strong without letting dehydration blunt the last effort
Goal: On short, high-intensity sessions, cover fluid and sodium basics and keep carbs light to protect power on the last intervals.
- 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 usually covers the full 45–75 min block.
- Sip 2–3 mouthfuls every 10–15 min between intervals — never during max efforts.
- Above 25°C, add 150–200 ml/h and 100–200 mg sodium/h.
Brief 2 · Steady endurance — 90–180 min endurance/tempo
Balance fluid and electrolytes to avoid the 2-hour crash
Goal: On steady endurance rides, match sweat losses and keep carbs coming in to hold pace into the second hour.
- 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 be an electrolyte mix delivering 500–700 mg sodium/L.
- Rotate a gel (20–30 g carbs) every 30–40 min to stay near 60 g/h.
- Salty sweater? Add 200 mg sodium/h and 100–150 ml/h.
Brief 3 · Long ride / heat — 3–6 h long ride or MTB marathon (28–35°C)
Sustain pace in the heat with a gut-trained, steady intake plan
Goal: On long, hot rides, push fluid and sodium higher, keep carbs at 80–100 g/h, and map refills to protect 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.
- Carry 2 x 750 ml bottles + 1500–2000 ml hydration pack (3000–3500 ml total).
- Plan a refill every 60–90 min; split sources: pack = water, bottles = electrolytes + carbs.
- Post-ride: 750–1000 ml + 600–900 mg sodium + 20–30 g protein within 30 min.
Calculate your hydration and build a personalized plan
Use the hydration calculator to turn these briefs into an hourly plan by weight, climate and ride duration.