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19 Feb 2004

Fluid intake
How much fluid should I be drinking during exercise? I cycle about 100 km on the weekends, usually in the mid-mornings?
Thanks
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Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Bob

The best is really to drink to thirst - if you do this, then your body will pretty much let you know when you need to drink. THere are plenty of people who suggest that you should drink before you are thirsty, but all our research says that this is not needed. You will find that if you drink to thirst, you will probably drink between 400 and 800 ml per hour, depending on the day. Any more than this creates problems, because you just overload the system and it's actually quite hard to drink more than a litre per hour, especially during running. So, provided you have a couple of water bottles, about 2 L with you on these rides, then you will easily have enough fluid for about 3 hours, probably too much.

Regards
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