When the summer heat kicks in, staying hydrated on your bike becomes even more important. Even during a short ride, your body loses fluids through sweat — and if you don’t replace them, performance and recovery can suffer.
Average water intake for a one-hour ride
For most cyclists, the ideal amount is about 500 to 750 ml of water (roughly one standard cycling bottle).
This amount helps replace the fluids lost through sweat while keeping you feeling fresh and focused.
Tips for staying hydrated in the heat
- Start hydrated: Drink a glass of water 30 minutes before your ride.
- Sip regularly: Don’t wait until you’re thirsty — take small sips every 10–15 minutes.
- Consider electrolytes: On very hot days, add electrolytes to your bottle to replace minerals lost in sweat.
Listen to your body
These numbers are a guideline — everyone sweats differently. If you sweat heavily or ride in extreme heat, you may need more water.
Remember: A well-hydrated cyclist rides stronger, recovers faster, and enjoys the ride more.
