{"id":7100,"date":"2024-08-08T16:15:01","date_gmt":"2024-08-08T14:15:01","guid":{"rendered":"https:\/\/www.welovecycling.com\/uk\/?p=7100"},"modified":"2024-08-23T16:18:19","modified_gmt":"2024-08-23T14:18:19","slug":"use-this-online-calculator-to-make-your-personalised-sports-drink","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/uk\/2024\/08\/08\/use-this-online-calculator-to-make-your-personalised-sports-drink\/","title":{"rendered":"Use This Online Calculator to Make Your Personalised Sports Drink"},"content":{"rendered":"

Proper hydration is key if you want to perform well and have fun on the bike, especially when riding in the summer heat. There\u2019s a way to estimate how much water, sugar, and electrolytes you will need for your next ride. Let\u2019s take a closer look.<\/strong><\/p>\n

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You need to hydrate and replenish electrolytes<\/strong><\/h2>\n

The two main functions a sports drink should fulfil are hydration and electrolyte replenishment. You can also use it to give you some sugars for energy but the sugars included are typically there mainly to speed up the absorption of the fluids.<\/p>\n

When it comes to understanding how much water and electrolytes you should consume, the best starting point is your sweat rate. You can read our previous article<\/a> where we describe a simple process to get a pretty good estimate of your sweat rate without any sophisticated equipment.<\/p>\n

There are 6 electrolytes you lose through sweat \u2013 sodium and chloride being the most important ones as you can see in the list below. Keep that in mind for later. This is how much of each electrolyte you lose with 1 litre of sweat.<\/p>\n