Clearly this is dependent on where and how hard you ride. A 2-3 hour local is not unusual for us. 500ml of water, spare inner tube, mini pump and multi tool. Some times a cereal bar but rarely. Surprised by the quantity of water, food kit being carried but if well off the beaten track, we’d carry a lot more. Would say the weather or time of year affects the above but again if heading in the proper hills in winter, we’d carry some appropriate kit.
My old circuit training instructor said most people should be able to do two hours exercise before really needing water.
This, as long as you're hydrated first.
I always drink a pint of water before heading out.
If it's a 2-3 hour ride then I'll take 500ml bottle with me and unless it's a hot day I won't drink it all.
I use an Evoc lumbar pack, so phone, mini pump, tool, tube, tubeless bits and an apple + banana in there.
Sorted.
Seriously, you can over-hydrate (hyperhydration / water toxaemia)
This was me when I first got a camelback. Would drink all through the ride (cos “Hydrate or die”) and then get a headache so though I hadn’t drunk enough. Next ride I would drink more with the same effect. It was only finding out about water intoxication and then cutting back that stopped them.
depends but not a lot different to some of the lists above which seem to replicate my position of "I've learnt I might need this to get me home under my own pedal power and so I'll take it"...as to bonking...had a full on the ground can't move after doing a "friends" no map needed know where we are going pre breakfast 1hr went to lost and 3 hrs ride...good news was some very old chocolate from the bottom of the tool bag did fix me and though I'd avoid I now know it isn't the end of the world...as to how much fluid have had cramping problems and I'd promote the snake oil that is cider vinegar and will take some on long hot days (30deg+ for me) as well as spare hydralyte tablets...mentioned this before and well worth a listen....usual cyclingtips rambling podcast (get on with it!) but seems to suggest that yep some people will be fine with 500ml bottle for 3 hr ride but others sweat differently and need to rehydrate differently
https://cyclingtips.com/2019/06/cyclingtips-podcast-the-things-you-can-learn-from-sweat/
1 liter of water, I try to drink 500ml an hour.
I'll often take my filter bottle to so o can drink from any water source.
I will eat a bar every 2 hours, take a pump tyre levers and a tube, plus a multi tool that's it.
237.5 ml per hour!
I think I’m a bit over concerned with hitting the wall so I’m consuming lots of haribo to avoid this
You might be crashing because of the Haribo.
I tend to always have water left on return (750ml) from local 2-3hr rides.
Haven’t thought about about electrolytes for years as have been in rehab so rides aren’t as strenuous. Like others have said, hydration requirements depend on many factors, ie body-weight, metabolic rate, weather/ambient temp, output etc.
On most solo rides I just sip straight water from the 750ml and normally have about 100-200ml remaining on return home. The more I sweat, the more I drink. Have to be a little more mindful in ‘winter’ (Uk Midlands doesnk
If riding with friend/s then a pint and a bag of salted nuts really gives a boost on the return climbs (all our routes have return climbs). Feels as if wearing an Ironman suit/have popped a superpower-pill.
Wait, isn’t a pint of ‘session‘ ale and a few handfuls of salted nuts the perfect hydration package?
On a longer ride (and with no pub or shop en-route/planned) then I will often take a peanut butter sandwich, along with extra water. Maybe a piece of fruit but IME I gob fruit too early just to be able ditch the extra cargo.
