BIKE Magazine August 2021 Edizione posteriore

With the sun shining and the temperatures soaring, it’s extra important to stay well hydrated and fuelled, when out and about. With a sudden temperature spike in the weather comes a sudden need for extra hydration and it’s easy to get caught out – especially if out for your usual amount of time, or cycling one of your usual routes – so plan ahead.
Water requirements of the active human body are: 1ml per kcal burned – so 2000kcal per day = 2L of water – and that’s just at an RMR (Resting Metabolic Rate) level. A 15st (95kg) person, cycling for 1hr at 20mph, can burn around 1500kcal, so that’s an extra 1.5L of water. Factor hot weather into the equation and you can add another litre to that.