Many people may have the inherent impression that they need to drink more water in the hot summer, because that is when the body sweats the most, but this is not the case. No matter what season you are in, it is crucial to keep your body well hydrated throughout the year. Maintaining adequate water intake is common sense, but a study of more than 400 athletes found that 31% of them did not ensure enough water when training or racing , so how much water should we drink while cycling ?

For cycling , water plays a vital role during exercise and recovery. When you exercise, your body uses carbohydrates, sugars, sodium, and calories, and lack of water can lead to dehydration and electrolyte imbalances. For people who exercise, most of the water loss is caused by the amount of sweat, which usually increases in summer due to hot weather. When it’s cold, you don’t sweat, but water is lost in other forms.

Some people may hydrate before riding, especially athletes, who will drink 500ml electrolyte drinks, the sodium in these drinks will enter the bloodstream and increase blood volume, helping athletes maintain better physical fitness.

In the cold season, if it rains, many people will choose indoor cycling training, so it is also possible to sweat a lot, because the airflow is different from outdoor, which emphasizes the importance of maintaining fluid intake, normally in 90 minutes or During a two-hour training session, you need to drink 2 to 3 liters of water. Indoor training is a great opportunity to learn how much you sweat. Riders can weigh themselves before and after training and note how much fluid they drink to see how much sweat is lost. For short, relaxing indoor or outdoor rides, just drink water, and for rides longer than an hour, opt for an electrolyte drink.

After the ride, the importance of hydration is just as important. Drinking water after exercise can help regulate body temperature and help make up for fluid loss. Depending on the difficulty of the ride, it can be beneficial for the body to gradually rehydrate over a few hours after training.

There are no absolutes, everyone’s physique is different, riding intensity is different, and water intake may also vary. Some professional riders only drink 200-300 ml per hour in cold weather, while in summer races, drink every hour. 1.5 liters. Sometimes drinking too much water can lead to hyponatremia, when blood sodium levels are diluted below normal levels, which can impair performance and even lead to serious illnesses like cramps and headaches.