Road Cycling - Dehydrartion

I did a 44 mile ride this week end, 22 miles with the wind, and 22 agenst the wind.........strong, 15 to 20 mph, I was seeing spots at the end. I drank plenty of fluids, and tried to pace my self, but was very worn out at the end. My question is, how long before a ride like this, and how much liquid should I take?

Much depends on the temperature. However, in the climate in which I live (warm 'winters' and disgustingly hot summers), I have a personal policy of drinking 5-10 litres of water/day. This is something I spread over the entire day, regardless of level of physical activity. Trying to stuff down a heap of water immediately before a ride is unlikely to be of much assistance. You need to spread a large water intake over a longer period of time.

A lot of fitness organizations suggest 40 oz of water per hour. I was also reading an article lately where they suggested adding in 35 mg of sodium per 8 oz of water to help prevent electrolyte loss also. It could be that you were losing electrolytes as well as fluids.

Were you eating any at all? Hydration is important, but if you weren't getting in enough carbs, you could have been bonking. If that's the case, by adding in some Gu or a powerbar every hour, you could prevent the symptoms seen from becoming overtired while exercising due to lack of carbs needed to keep up your energy.

Koffee

Thanks for the advice, I live in South East Texas, and it can get warm here. But you made a good piont, Koffee, I hav been on a semi low carb diet, and drink too much coffee. I have a Vintage Moto Cross this week end, and I am starting on liquids today. And adding more carbs to my diet also. Thanks again, Phil

even after so many seasons, i ended up in the same predicament.

even though i knew i was going out on a 50 miler on saturday, i lost track of time on friday and FORGOT to eat dinner the night before. i made sure i was drinking lots of water during the day on thursday and friday. i loaded up the two water bottles the night before (water in one and accelerade in the other) >>>headed out. the first 1.5 hours was pure delight, even though it was foggy and was spitting drizzle in 40 degree weather. the closer we got to the lake the more disgusting it became.

so we stopped at plaza del lago to meet up with the organized ride out of there. so after the first 27 miles we start out with these guys. its early in the season, and i was hugging the wheel of a fixie....we were pacing at ~22-23 mph and all of a sudden i lost all power, my legs got really stiff and full, and i plodded along at 15mph while they raced away.

i was so worn out i took a wrong turn home (i've lived in this area for >20 years)

drink & eat well before your ride.

low carb diets are for sedentary people. not bikers.

Thanks for the advice, I live in South East Texas, and it can get warm here. But you made a good piont, Koffee, I hav been on a semi low carb diet, and drink too much coffee. I have a Vintage Moto Cross this week end, and I am starting on liquids today. And adding more carbs to my diet also. Thanks again, Phil

I would say your problems were more likely caused by lack of fuel from your "semi low carb diet" than dehydration. If you're in even reasonable cycling condition, 44 miles shouldn't be an over the top distance if you have fueled appropriately.

Riding into a strong headwind probably worked you a lot harder than you realized. I train with a power meter and on one of our early spring team training rides spent 2.5 hours going head-on into a 25+ mph headwind. To pull at 15-16 mph took well in excess of 300 watts where without a headwind it would take around 100 watts to ride the same road at the same speed. When you’re putting out over 3 times the power to go the same speed, your body is burning through its energy stores at a very fast rate.

In my opinion, you bonked from depleted energy stores rather than dehydration unless it was 85+ degrees, then it was most likely a combination of both. Also, on rare occasion when I’ve become severely dehydrated while riding, I end up with massive headaches that just don’t go away. I’m assuming that wasn’t the case here.

In warm weather I can empty a water bottle in 15-20 miles. That's why I have a Camelback for warm weather rides, which are usually 35-60 miles.
Since you were seeing spots and feeling worn out, how long before the ride did you eat and what did you eat. Maybe you should carry a Power Bar or Power Gel.

Eat Drink and keep cycling!!

I concur with RonH and Koffee! Keep hydrated, but don't forget to eat!! Also (my opinion) the low carb thing is a fad that is potentially disasterous for a serious cyclist since you don't get enough of what your body needs to do the work!!

Bill