Drinking fluids before and after a hot-weather workout is just as important as drinking during a bike ride. Here we turn to the experts for the when and how to hydrate in the right way.

Time it right - Hydrating before pedaling helps you avoid drying out on the road. For best absorption, sip 12 to 16 ounces of water four hours before hopping onto your bike; two hours before, sip another 12 ounces. While riding, drink enough to match the intensity of the exercise, the heat of the day and your body's needs. The average recommendation is one 16-ounce bottle per hour in cool weather, up to as many as four bottles per hour in extremely hot weather, based on a 150-pound cyclist. After the ride, your goal is to replace lost fluids and electrolytes.

Customize – As we know, people sweat at different rates, and rides vary in terrain, speed and distance, however hydration goals are the same regardless. "Your aim is to minimize fluid and electrolyte loss or gain," says Douglas Casa, Ph.D., the director of athletic training education at the University of Connecticut, at Storrs.

Keep it simple - According to Casa, who's been researching hydration and exercise issues for more than a decade: "On easier rides, stick with water. You'll get the mother lode of electrolytes, calories and fluids from the meals and fluids you consume prior to, and after, your ride". When a ride is intense, pushes past an hour, or is in hot weather, consider a sports drink. "I recommend staying away from the stuff with 9,000 ingredients," says Casa. "You just need the essentials—fluid, carbohydrates and electrolytes."

Try and try again – According to Casa the only way to find what drinks work for you is by testing, as "Some products may not taste good to you, while others may sit in your stomach in a bad way". If you're the type of salty sweater who finds white streaks on your jersey after a ride, you may need a drink with more sodium. For extreme salt sweaters, it is suggested adding 1/4 teaspoon of salt to 16 ounces of sports drink (that's 600 mg of sodium). If you find that a sports drink upsets your stomach, try diluting it with water. "Just never start a big event with a new product in your bottle," said Casa. "That's a recipe for disaster."

How do you hydrate when cycling? Share with us in the comments below.