Cycling Fluid Intake

A brand new meta-analysis came out recently, aiming to figure the effects of drinking during endurance cycling.

Here are the key points, as published in the paper:

 

 

  • The effects are complex and need to be considered within the context of the individual and the specific activity.
  • The duration of exercise is the key thing that may lead to positive or negative effects of ingesting fluids.
  • During races less than 1 hour, you probably shouldn’t drink anything (assuming you’re starting off hydrated).
  • During races 1-2 hours, consume between 0.15–0.20 mL/kg body mass/min.
  • During races 2-3+ hours, consume between 0.14–0.27 mL/kg body mass/min.

Use the calculator below to see how that works out for your body weight. I put the numbers into several different units, but most cyclists will probably want to see oz/hr (on the right). Obviously these are wide ranges, so consider the weather, exercise intensity, and your individual sweat rate.

 

Sign up to learn more about interesting topics in sports nutrition!




What are you most interested in?


Leave a Reply

Your email address will not be published. Required fields are marked *