Warmer temps are on their way, so let's talk about how we are going to make sure we stay well-hydrated this cycling season.
In this post we answer Why our hydration needs as women are unique and how much fluid we need on our rides.
Why Do You Need Fluids?
Fluids regulate your body temperature, transport nutrients and oxygen, and enable cellular reactions to occur. When you sweat, you lose water. If you don’t replace it, your heart has to work harder, your core temperature rises, and your power output drops. That’s why it’s essential to stay ahead of dehydration—not just by drinking water but by replenishing electrolytes, too.
Women’s Hydration Needs Are Different
The research is clear: women have unique hydration needs due to lower total body water, different sweat rates, and hormonal fluctuations.
Women sweat less than men but experience heat strain sooner.
Core temperature rises twice as fast in women during exercise.
Hydration needs fluctuate across the menstrual cycle, with higher core body temperatures and a blunted thirst response in the luteal phase.
A recent mini-review in the Journal of Applied Physiology confirmed that women are more susceptible to cardiovascular and heat-related stress at the same level of dehydration. Despite this, most hydration research has been conducted on men. This highlights the need for sex-specific hydration strategies.
Should You Drink Water, Electrolytes, or Both?
For lower-intensity rides under 90 minutes, water with a small amount of added sodium will suffice—about 250 mg of sodium and 4 g of carbohydrates per 500 ml of water (try adding a pinch of salt and 1 tsp of maple syrup).
For higher-intensity or longer sessions, plain water isn’t enough. A well-balanced electrolyte drink containing sodium, potassium, magnesium, and calcium, with a 1.5-4% carbohydrate solution (glucose and sucrose) will optimize hydration and absorption. PeakPunk is our Hive Ride partner and provides us with 100% natural ingredient electrolyte with a mix of both carbs and the important minerals (sodium, calcium, magnesium and potassium) and a total of 345mg sodium per serving. On long and sweaty days in the saddle where 345mg isn't enough, some of us like to compliment this with some salt-tabs because they're easy to pace out throughout the day. Helena uses these, but be sure to consult with your coach or a medical professional about the right amount for you before going too salt-crazy.
How Much Fluid Do You Need?
Hydration needs vary based on factors like fitness, environment, training load, and sex differences. A general guideline:
In cooler temperatures (below 24°C): 4 ml per kg of body weight per hour (for a 63.5 kg cyclist, that’s 250 ml per hour).
In hotter temperatures (above 27°C): 5.4 ml per kg of body weight per hour (for a 63.5 kg cyclist, that’s 350 ml per hour).
Before, During, and After Training
Before Training: If your urine is dark or you’re feeling thirsty, drink a low-carbohydrate fluid in the 90 minutes before your ride. In hot conditions, consider a sodium preload (e.g., miso soup or electrolyte solutions like our Hive Ride partner PeakPunk).
During Training: Don’t rely solely on thirst cues—your body’s thirst mechanism becomes muted during exercise. Sip fluids early and often, adjusting intake based on temperature, intensity, and duration.
After Training: Rehydrate slowly over 2-3 hours. Avoid chugging large amounts at once, as this can trigger excess urination. Replenish with a protein drink, salted fruit (like watermelon), or an electrolyte beverage.
Drink Up to Power Up
To maintain hydration and performance, follow these general guidelines:
Drink according to your needs: Hydration should be individualized, not one-size-fits-all.
Prehydrate strategically: If you’re racing in hot conditions, drink sodium-rich fluids the night before.
Optimize your electrolyte intake: Avoid excessive water intake, which can lead to hyponatremia (low sodium levels, more common in women).
By staying on top of your hydration, you’ll be able to ride stronger, longer, and smarter this season. So grab your bottles, mix up a functional hydration drink, and get ready to make the most of the sunny days ahead! Hydration is power—so drink up and ride on!
More on hydration with our fav female physiology guru Stacy Sims
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