For rides under 60 minutes in mild weather, plain water is usually sufficient. Once you go beyond an hour, or if it is hot or humid, electrolytes become important to maintain performance and avoid cramps.

Tablets like High5 Zero are zero-calorie and dissolve instantly — perfect if you want hydration without any extra energy. Drink powders such as SiS Hydro often include a small amount of carbohydrate as well, making them a good choice when you want to fuel and hydrate in a single bottle.

Yes — overhydrating with plain water can dilute sodium levels in the blood, a condition called hyponatraemia. The safest approach is to drink to thirst and always include electrolytes rather than forcing large volumes of plain water throughout a ride.