WHO THIS IS FOR
IS THIS YOU?
The cyclist building a hot-event bottle plan
You need a practical range without a generic litres-per-hour rule.
THE ROADMAN VIEW
The Roadman view
Measure the rider in representative conditions and respect both ends of the risk: too little fluid and too much.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- NATA fluid-replacement position panelEvidence-based guidance for physically active people
Both hypohydration and hyperhydration can compromise health and performance; replacement should be individualised.
PRACTICAL APPLICATION
DO THIS WEEK
Observe
Repeat pre/post body-mass and intake records in representative rides.
Map
Match the range to actual refill and carrying opportunities.
Review
Count fluid and sodium from drink, food and gels together.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEForcing one litre per hour.
FIXUse individual losses, thirst and conditions as bounds.
MISTAKEAssuming sodium prevents overdrinking risk.
FIXDo not consume fluid beyond losses.
FAQ
FREQUENTLY ASKED QUESTIONS
How many millilitres per hour?
Should I drink before thirst?
How much sodium?
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