How much should I drink per hour cycling?

Most riders need 500-1000 ml per hour depending on intensity and temperature. In hot conditions this can rise to 1000-1500 ml/hr. Aim to replace 60-80% of sweat losses.

What about electrolytes?

For rides over 90 minutes, add electrolyte mix to your bottles. Sodium is the most important electrolyte lost through sweat.

Can I drink too much?

Yes, overhydration (hyponatremia) is a real risk, especially on long rides. Do not force fluid beyond comfort. A good guide is to drink to thirst and ensure some sodium intake.

How big is a standard bike bottle?

A standard bike bottle is 750 ml. Large bottles are 800-950 ml. Most bottle cages fit both sizes.

BikeCalcs

Hydration Calculator — Fluid Intake for Cycling

Calculate fluid intake requirements based on duration and temperature.

Body Weight

Ride Duration

Temperature

Intensity

How We Calculate This

Hydration Estimation

Sweat rate = Base rate x Body weight x Temperature factor
Total fluid = Sweat rate x Duration
Bottles needed = Total fluid / 750 ml

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.