Do a one hour intense training ride and do this simple test. Do this on a harder workout day, not a rest day. This number will not be an exact number for every situation,
A very simple test.
1. Before a one hour ride, go pee, then weigh yourself buck naked.
2. Measure how many ounces of liquid you take with you on the ride.
3. After the ride, weigh yourself buck naked before you pee.
4. Measure how many ounces of fluid you drank during the ride.
5. Convert your weight in pounds to ounces by multiplying your weight in pounds by 16
Use this formula:
Weight before ride in ounces Minus weight after ride in ouncesMinus ounces of fluid consumed. The answer is the number of ounces of fluid you need per hour to replace the fluid you lose from sweat. Redo the test for rides in different temperature conditions.
Visit the USA Track and field site and see their complete self test for optimal hydration that I simplified above. Their test applies to running, but the same principles can be applied to cycling.
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