Hydration on the Trainer: What, How Much, and When to Drink During Training

Hydration is a key factor in any cycling training, whether outdoors or on the trainer. However, during indoor sessions, fluid loss can be greater due to poor ventilation and heat buildup. That’s why it’s essential to have a well-planned hydration strategy before, during, and after cycling exercise.

Why is hydration key?

It is very common that when training on the smart trainer, we overlook many aspects such as the use of gloves, cleats, etc. The fact that we are indoors with different conditions than outdoors means that we do not take into account very important factors such as constant hydration.

Cycling in the sun and at high temperatures constantly reminds us of the need to drink water, however, the comfort offered by indoor cycling makes us forget the importance of this.

Why is hydration so important? Water loss of just 2% of body weight reduces athletic performance by up to 30%. This means that for optimal training at BKOOL it is very necessary to stay hydrated during exercise.

Hydration planning before, during, and after training on the smart trainer

Hydration will depend mainly on two factors: the level of intensity which we are going to work at and the duration of the session. 

What to Drink Before Training

Starting a session well-hydrated helps delay fatigue and optimize performance. Ideally, you should drink between 300 and 500 ml of water within the 30 minutes before starting your workout.

How to Hydrate During Training

The amount of fluid intake depends on the intensity and duration of the session. However, as a general rule:

• For low to moderate-intensity workouts: It’s recommended to drink around 500-700 ml of water per hour, roughly the size of a large bottle.
• For high-intensity or long-duration workouts: It’s best to alternate between water and isotonic drinks, which provide electrolytes and carbohydrates. Electrolytes are key in cycling, especially for long rides.
• Frequency of intake: The ideal approach is to drink 200 ml every 15-20 minutes, rather than waiting until you feel thirsty.
• For sessions exceeding 90 minutes, replenishing electrolytes becomes even more important to prevent cramps and performance drops.

Hydration After Training

Post-workout hydration is essential for optimal recovery. After the session, continue drinking fluids to replenish lost water and minerals. Some recommended options include:

• Water and isotonic drinks to restore electrolyte levels.
• Fruit smoothies, which provide essential vitamins, minerals, and antioxidants for muscle recovery.
• Milk and oat smoothies, which help regulate digestion, maintain stable blood sugar levels, and support recovery.

These drinks not only improve digestion but also help lower cholesterol, reduce the risk of cardiovascular diseases, and keep blood sugar levels balanced.

Is it okay to drink beverages other than water?

Yes, hydration based on a combination of water and isotonic drinks is a good option for staying active and giving maximum performance. Isotonic drinks favour the absorption of water and are composed of both water and rapidly absorbed carbohydrates and mineral salts.

This type of drink is recommended for both elite and amateur athletes in all types of training and competitions. Their acquisition is easy, since they can be purchased in any supermarket and sports center.

Alternating the intake of both beverages during training on the smart trainer is ideal. However, you can also hydrate with water during the exercise and, once finished, drink the isotonic drink.

If you want to learn more about optimizing your recovery after training, choosing the right drink after exercise is essential. In our article on recovery drinks, we explain the best options to restore energy, balance electrolyte levels, and support muscle recovery effectively. Don’t miss it!

Conclusions

Maintaining proper hydration before, during and after the session on the smart trainer is essential to perform and recover at 100%. The amount of water or isotonic drink will depend mainly on your training. Remember to try to drink even if you are not thirsty.

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