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-   -   Hydrate!! Hydrate!! (http://www.bikeforums.net/fifty-plus-50/290708-hydrate-hydrate.html)

jppe 04-23-07 06:44 AM

Hydrate!! Hydrate!!
 
With warmer weather finally getting here, it is just natural that your body requires more fluids. If you are challenged with remembering to drink fluids while riding, keep an eye on your watch/timer and take 2-3 swallows on regular intervals-like every 10 or 15 mins. Also, you probably want to consider something other than just water for the longer rides and warmer days.

I felt puny yesterday pm after two longish rides Saturday and Sunday and I'm sure it's related to not hydrating properly!!

stapfam 04-23-07 11:56 AM

Quote:

Originally Posted by jppe
With warmer weather finally getting here, it is just natural that your body requires more fluids. If you are challenged with remembering to drink fluids while riding, keep an eye on your watch/timer and take 2-3 swallows on regular intervals-like every 10 or 15 mins. Also, you probably want to consider something other than just water for the longer rides and warmer days.

I felt puny yesterday pm after two longish rides Saturday and Sunday and I'm sure it's related to not hydrating properly!!

You can hydrate as much as you like on the ride and even after a ride- but the day after- I live at the water cooler at work. Same with food. One hard ride on Sunday and it is extra food on mondays.

SaiKaiTai 04-23-07 12:09 PM

I try to do just that and I can feel the difference when I forget to drink on a ride.
But, like, stepfam, I just canNOT drink enough after I get back home. I drink like a fish for the rest of the day.

Spokejoker 04-23-07 06:55 PM

Water?
 
other than water...what is good?

JanMM 04-23-07 08:14 PM

If you wait to drink until you're thirsty - you're doing it right. Drinking before you're thirsty can put you at risk for hyponatremia.

Bud Bent 04-24-07 04:32 PM

Quote:

Originally Posted by JanMM
If you wait to drink until you're thirsty - you're doing it right. Drinking before you're thirsty can put you at risk for hyponatremia.

I've read much more often to NOT wait until you are thirsty. But Hammer Nutrition does list excess hydration as number one in the top ten nutrition mistakes cyclists make, so while it is important to down enough fluids, you don't want to overdo it.

jppe 04-24-07 04:43 PM

Quote:

Originally Posted by JanMM
If you wait to drink until you're thirsty - you're doing it right. Drinking before you're thirsty can put you at risk for hyponatremia.

If you drink at regular intervals and a prescribed amount, hyponatremia is not an issue. From what I've read, people who drink WAY too much plain water are the ones that are the most susceptable to hypo.

JanMM 04-24-07 07:38 PM

Sports drinks don't protect from hyponatremia, if you are at risk. Here's a fact sheet on the problem, aimed at distance runners - the info is pertinent to cyclists: http://www.amaasportsmed.org/programs/qasheet.pdf.
Most of us won't ever have serious trouble with dehydration or hyponatremia, with a little knowledge and prudent behavior.

europa 04-24-07 07:55 PM

I set my timer at ten minutes and everytime it beeps, I have a sip. If I feel thirsty at another time, I take a sip. Works for me and I'm one of nature's great sweaters living in a hot environment.

Richard

MAK 04-24-07 08:16 PM

Quote:

Originally Posted by JanMM
Sports drinks don't protect from hyponatremia, if you are at risk. Here's a fact sheet on the problem, aimed at distance runners - the info is pertinent to cyclists: http://www.amaasportsmed.org/programs/qasheet.pdf.
Most of us won't ever have serious trouble with dehydration or hyponatremia, with a little knowledge and prudent behavior.

I heartily disagree with much of what JanMM is saying. Ask a physical therapist or trainer and they will tell you that once you are thirsty you are already dehydrated. Perhaps only slightly but dehydrated never-the-less. Athletes who don't drink regularly in hot weather during exertion have a very real possibility of dehydration. Regarding hyponatremia, JanMM is correct because it requires "mass quantities" of liquid, not the few regular sips over a period of time.

head_wind 04-24-07 09:09 PM

Quote:

Originally Posted by jppe
With warmer weather finally getting here.....

I wish, I wish. Today we had >50 miles of interstate 25 shut down.
Some blame the snow. I blame the Colorado drivers. Never-the-less,
at 7,400 feet we had some real accumulation. In the spirit of 'what
have you done for me in the last 15 minutes' I can't remember the
terrific weather last week.

John E 04-25-07 08:30 AM

I am glad you wrote, "Hydrate! Hydrate!" lest one misinterpret "Drink! Drink!" :)

stapfam 04-25-07 09:24 AM

Quote:

Originally Posted by JanMM
If you wait to drink until you're thirsty - you're doing it right. Drinking before you're thirsty can put you at risk for hyponatremia.

Don't know what hyponatremia is- but presume it is over hydrating.

So how much liquid do you need on a ride? On a normal ride I drink at least one bottle per hour. when it gets hot it is 2. On our 12 hour ride- We take 24 litres of water for the two of us but by the 5 or 6 hour mark- you don't want to drink and you don't need to pee. Luckily our backup keeps standing in front of us and won't let us go till we have taken 500mls of water- in front of him- when we get to this stage. He knows how much we have stopped drinking and lack of water has never been our downfall. Too much lying on the tracks and clogging up the bike with mud has though.

JanMM 04-25-07 04:22 PM

Quote:

Originally Posted by MAK
I heartily disagree with much of what JanMM is saying. Ask a physical therapist or trainer and they will tell you that once you are thirsty you are already dehydrated. Perhaps only slightly but dehydrated never-the-less. Athletes who don't drink regularly in hot weather during exertion have a very real possibility of dehydration. Regarding hyponatremia, JanMM is correct because it requires "mass quantities" of liquid, not the few regular sips over a period of time.

I'm not making this stuff up.....how about info from the American College of Sports Medicine? http://www.acsm.org/Content/ContentF...ming_Races.htm

Highlights: 1.Work to Minimize Risk of Both Hyponatremia and Dehydration.
2.Drink to Match Fluid Loss and On a Schedule. 3.Consume Salty Foods and Beverages.

Thirst does not equal dehydration. It's a signal that it's time to drink.
Drink up! Just don't overdo it.

MAK 04-25-07 06:21 PM

An argument here is counterproductive. A sore muscle is the bodies way of signaling that the muscle need to recover and possibly rest. Thirst is the bodies way of signaling that the body needs fluids. If the body needs fluids, the body is dehydrated. Thirst is the first signal of dehydration no matter how mild. I think that we are getting caught up in the definition of dehydration which can be mild (discomfort and annoyance) or severe (life threatening). Note that the site you reference (while accuraate) discusses prevention of dehydration but doesn't name or discuss the symptoms. Take a look at any definition of dehydration and the symptoms include thirst. For example, see the Mayo Clinic site below.

The other source for my information comes from a coaching clinic that I took for a State youth soccer licensing course taught by the head trainer for the United States National team. This trainer guided the team through the World Cup three times, one being the Cup played in the USA where temperatures were in the mid 90's for almost every game. The point that he stressed continuously was that athletes need to hydrate before and during the games before they got thirsty because once they became thirsty dehydration (albeit mild at the onset) had set in and the problem went from maintaining hydration to recovery.

http://www.mayoclinic.com/health/deh...561/DSECTION=2

Why don't we just agree to agree that proper hydration is important and leave it at that.

JanMM 04-25-07 07:03 PM

Hydration is important. Indeed. The rule of thumb that I've seen in a lot of references is that you should take in about as much fluid as you lose in sweating. If you consistently lose weight during exercise, you might not be drinking enough, and if you gain weight during exercise, then you might be drinking too much.

JanMM 04-25-07 07:15 PM

(Recently bought a Camelback so that I can have more water easily at hand during longer summer rides - my recumbent only accomodates one bottle in a convenient location)


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