Touring - Gatoraid and Touring Central America

hi

There is nothing magical about Gatorade. It is just a bunch of ingredients that delivers nutrients. It is not hard to mix one's own sports drink that has a similar nutrient profile, at a fraction of the cost.

Here is one recipe I found on the web. Source: http://www.childrensmemorial.org/depts/pmcc/cysticfibrosis/docs/homemadeSportsDrink.pdf

Mix together and chill:

32 oz water
1/4 cup sugar
1/4 tsp salt
1/2 packet of unsweetened Koolaid™ or Wyler’s™ powder (for flavoring)
Optional: 1 tbsp lemon juice or 1/2 cup fruit juice. If using 1/2 cup fruit juice,
reduce sugar to 3 Tbsp.

To make 20 oz: Use 2 1/2 Tbsp sugar, a generous 1/8 tsp salt and 1/4-1/3 packet of flavoring powder.

Comparison of Nutritional Content:

16 oz Gatorade™:
28 gm carbohydrate
220 mg sodium*
60 mg potassium
104 cals

16 oz homemade:
26 gm carbohydrate
288 mg sodium*
40 mg potassium**
100 cals

* The typical American diet contains at least 4,000 mg of sodium (salt) daily. This recipe is not “high sodium” but
it contains more sodium than most beverages. Individuals with CF should also choose salty foods and use the salt
shaker liberally during hot weather to make up for sodium lost in sweat.

**1/2 cup fruit juice adds about 150-250 mg potassium.

I actually drink 100% pure orange juice (or a less pure version if that's all there is) on my tours, or the occasional coke. I won't touch Gatorade.

The 100% pure orange juice has potassium and Vitamin C, but doesn't have the processed sugars that Gatorade has.

I get a horrible after taste in my mouth when I drink Gatorade, and then develop mouth sores, but I don't experience any of that with the orange juice.

Plus the orange juice just seems more satisfying.

I was an orange juice aficionado for all my tours until I experienced major muscle burn-out in the Alps. Before this happened, I had several tours under my belt in mountainous regions (Vosges mountains in France, Charlevoix in Quebec, Canada), so I was a little surprised when my leg muscles refused to work for almost a week!

I suspect that the problem had many causes: the gradual diminishing of ability that inevitably comes with age -- I turned 48 that year; high altitude; the sheer physical difficulty of the climb; etc. But I also think my problems could have been caused by electrolyte depletion, and subsequently, I switched from juice to sports drinks while touring -- but only while touring. Sports drinks are kind of gross, and I have zero interest in drinking them at any other time. But my impression is that for me, they make a difference. When "juiced up" on sports drinks, I can maintain my pace and energy output for longer periods.

I have not yet attempted another prolonged mountain tour, but when I do, I will be drinking sports drinks, either purchased or homemade.

I was an orange juice aficionado for all my tours until I experienced major muscle burn-out in the Alps. Before this happened, I had several tours under my belt in mountainous regions (Vosges mountains in France, Charlevoix in Quebec, Canada), so I was a little surprised when my leg muscles refused to work for almost a week!

I suspect that the problem had many causes: the gradual diminishing of ability that inevitably comes with age -- I turned 48 that year; high altitude; the sheer physical difficulty of the climb; etc. But I also think my problems could have been caused by electrolyte depletion, and subsequently, I switched from juice to sports drinks while touring -- but only while touring. Sports drinks are kind of gross, and I have zero interest in drinking them at any other time. But my impression is that for me, they make a difference. When "juiced up" on sports drinks, I can maintain my pace and energy output for longer periods.

I have not yet attempted another prolonged mountain tour, but when I do, I will be drinking sports drinks, either purchased or homemade.

But the thing is, there is nothing magical about a sports drink. All they've got in them is sugar and electrolytes. Some (like HEED) have more complex sugars and are better, but still, your average fruit juice has essentially the same thing. As for electrolytes, the main electrolytes are potassium and sodium. Our diets are over-full of sodium, and potassium isn't far behind. Eat a bag of potato chips and you've got your electrolytes.

Along with my orange juice, I eat things like beef jerky (sodium and protein), potato chips (sodium and potassium and slow burning calories), dried apricots (heavy with potassium), other fruit (almost all fruit has some potassium in it), salted almonds (sodium and potassium), and for supper ... perhaps pasta with some extra salt on it.

If I still feel like I'm not getting enough sodium and potassium (i.e. if the day has been really hot, and I've been sweating lots) I've got electrolyte pills. I take 1 pill every couple hours while I'm cycling in the heat.

I thought eating bananas was good for potassium. I have had the odd day when a bottle of gatorade seemed good, though it may have been the sugar, since I generally try to avoid sweetened drinks. I drink pineapple juice since it is a lot easier on the stomach than Orange juice. Took about 48 years for me to be interested in that issue.

OTish. Just for the experience I tried my first energy drink, I don't believe in high caffein generally, but just to see what the fuss was about. Almost crocked at the price at the register, and it had no effect otherwise that I could discern.

Actually, bananas are down the list a ways when it comes to potassium

http://www.weightlossforall.com/potassium-rich-food.htm
http://www.healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data5b.html

Dried apricots are one of the highest ... plus they taste great!! :)

If I still feel like I'm not getting enough sodium and potassium (i.e. if the day has been really hot, and I've been sweating lots) I've got electrolyte pills. I take 1 pill every couple hours while I'm cycling in the heat.


Ah! Maybe this is the best solution. Eat or drink whatever you think makes a difference -- orange juice, bananas, potato chips, etc. -- but start taking an electrolyte supplement if your energy flags or your legs get all rubbery!

Ah! Maybe this is the best solution. Eat or drink whatever you think makes a difference -- orange juice, bananas, potato chips, etc. -- but start taking an electrolyte supplement if your energy flags or your legs get all rubbery!

Actually if your energy is flagging and your legs are getting rubbery, that's a pretty good sign that you need to EAT. You're in one of the early stages of bonking.

For me, the sign that I need electrolytes is that I start to feel a bit nauseated. And about 20 minutes after I take an electrolyte pill, the nausea goes away. It's pretty consistent.

In the Randonneuring world, or the Century world, we remind each other to eat approx. 250 - 300 calories per hour for every hour we are cycling.

This would apply to touring too, and I think it is something that is often overlooked because people tend not to view cycletouring like a cycling event. They look at it more like they are just out riding around. When (or if) they "practice" at home, they might just go out for an hour or two after dinner ... so they don't have to worry about bringing food with them on the bicycle, or eating as they ride or anything like that. Then they get on their tours and wonder why their legs go all rubbery 2 or 3 hours down the road.

On my tours, I eat breakfast, lunch, and a big supper ... but in addition to that, I always carry granola bars or cookies or something with me, in my Bento bag or handlebar bag, on the bicycle. That way I can continue to eat while I'm riding.

I also make a point of modifying my grocery shopping. Usually (at home) when I buy groceries, I buy a bunch of stuff, bring it home, and put in the cupboard or fridge or wherever. And then I might select something to eat for supper. On a tour, however, I buy what I need for supper that night and breakfast the next morning, but I also buy a snack for right then and there ... and I eat it in the parking lot of the grocery store. This tides me over till we find a place to stay that night, and keeps my legs from going rubbery during the last hour or two of the ride, and keeps me in a better mood as we set up camp.