{"id":205688,"date":"2026-07-01T17:59:01","date_gmt":"2026-07-01T17:59:01","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=205688"},"modified":"2026-07-01T17:59:19","modified_gmt":"2026-07-01T17:59:19","slug":"ucis-race-nutrition-project-the-hydration-science-evolution","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2026\/07\/01\/ucis-race-nutrition-project-the-hydration-science-evolution\/","title":{"rendered":"UCI’s Race Nutrition Project: The Hydration Science Evolution"},"content":{"rendered":"

While the peloton\u2019s carb revolution has stolen the spotlight, a quieter evolution has been unfolding in how riders manage fluids. Gone are the days of rigid ‘drink to thirst’ rules as the sole guideline for hydration in cycling. Today, hydration in cycling is science-driven, context-dependent, and finely tuned to the demands of the sport.<\/strong><\/p>\n

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Hydration in cycling has long been a contentious topic. Some argue that dehydration is overstated, pointing to studies showing that fluid deficits up to 4% of body mass may not significantly impair performance in lab-based time trials (Goulet, 2011). Others insist that even small fluid losses can compromise cognitive function, decision-making, and power output in the chaotic, high-stakes environment of professional racing.<\/p>\n

The UCI project<\/a> cuts through the noise by focusing on what matters most for cyclists: practical, performance-driven hydration strategies that account for the unique demands of the sport.<\/p>\n

Sweat rates<\/strong><\/h2>\n

Cyclists face some of the highest sweat rates in endurance sports, often losing 0,6-2 l per hour even in temperate conditions (Ross et al., 2014). In hot weather, total body mass losses of 2-4,5kg in a single race are not uncommon (Atkinson et al., 2003; Ebert et al., 2007).<\/p>\n

But here\u2019s the catch: sweat rates are highly individual. They depend on:<\/p>\n