Gravity Is Yer Friend
Join Date: May 2002
Location: "Over the Hill" and going down fast in the 805.
Bikes: Scott Gambler, Scott Ransom, Kona Bear, Bianchi 928 Carbon/Chorus, C'Dale Rize4
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Here is a good explanation of what to do if you believe it is because of dehydration
"Minimizing sweat losses
Preventing dehydration during exercise is preferable to treating dehydration post-exercise. To determine how much fluid your body needs, the best plan is to learn your sweat rate. Simply weigh yourself naked before and after an hour of hard exercise during which you drank no fluids. The weight loss reflects sweat loss. By learning your sweat rate under various conditions, you can then develop a schedule for drinking adequate fluids during exercise to minimize sweat losses and hasten recovery. A 2 lb. loss equals 32 ounces (1 quart). In the future, you should target drinking 8 ozs./15 minutes of exercise at that pace and under those climatic conditions.
Because most athletes voluntarily consume only half of what they need, they inevitably need to pay attention to post-exercise recovery fluids. For each pound lost, you should now target drinking 150% more than that during recovery. That is, if you lost 2 pounds during a workout, you should replace that loss with at least 3 pounds of fluids (48 ozs.) within 2 hours post-exercise. An alternative to counting ounces is to simply monitor your urine. You should be urinating every 2 to 4 hours post-exercise, and the urine should be pale yellow color (like lemonade), not dark (like beer).
What's best to drink for rapid recovery to prepare for the next tennis match or soccer game? Your best bet is fluids and/or foods that contain sodium. That is, if you are going to be consuming only fluids, a sports drink (with sodium) will do a better job of replacing sweat losses than will plain water, juice or soda pop. The sodium enhances fluid absorption and retention. Or, if you prefer sodium-free beverages, simply eat salty foods alongside, such as pretzels, crackers, pizza, or pasta with tomato sauce.