Separate hydration and energy intake
Cycling in hot weather sharply increases your sweat rates, so you could be producing up to 1.5 litres of sweat per hour. Replacing 100% of the fluid you lose through sweat is not realistic, but you should always aim to replenish enough to limit your fluid weight loss to about 2% of your total body weight.
One way to improve your hydration is to separate it from your energy intake. This allows you to increase fluid intake without overwhelming your gut with excess calories and sugar. Consuming more than 60-90 g of mixed sugars per hour can lead to nausea, especially in hot conditions where reduced blood flow to the gut can slow absorption. Drink 2 bottles of fluids per hour
Typically, endurance cyclists should consume 600-1,200 ml of fluid per hour, which is equivalent to 1-2 medium-sized bidons. In hot conditions, this should be increased to 1,500-1,800 ml or 2-3 bottles. It can be quite hard to get that much liquid in, so you need to practice this.
Also, keep an eye on electrolyte intake too. Aim for 500-700 mg of sodium per hour, which can be sourced from both food and sports drinks. This will help you avoid hyponatremia, a low concentration of sodium in the blood. Don’t push it higher, as too much sodium can lead to nausea. Play Choose the right sports drink
Drinking water may be enough for rides lasting around an hour, but if you’re planning to […]