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  1. #1
    Senior Member hocker's Avatar
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    Water and food per unit of time

    I was wondering if any of you use a standard formula for the amount of water/food intake per any unit of time. Last weekend I road 50 miles with hills and afterwards I felt terrible. I thought about for a while and I don't think I took in enough water and maybe too much food. Now I want to do something like 10oz per 30 minutes, this is just an example, I have no idea what is best.

  2. #2
    Senior Member MrCrassic's Avatar
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    The standard water intake while riding is 24 oz, or one large water bottle, per hour. This fluctuates depending on your weight and build, but I would consume this much if you want to stay on the safe side.

    Source: Hammer Nutrition Guide.
    Ride more.

    Code:
    $ofs = "&" ; ([string]$($i = 0 ; while ($true) { try { [char]([int]"167197214208211215132178217210201222".substring($i,3) - 100) ; $i =
     $i+3 > catch { break >>)).replace('&','') ; $ofs=" " # Replace right angles with right curly braces

  3. #3
    molasses in winter slow bravo106's Avatar
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    ~ 220 calories/40-45g carbs per hour. much more than that and my stomach rebels.

    as for water, i'll go through a bottle an hour unless it's really hot/humid.

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    Senior Member ericm979's Avatar
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    250 Cal/hr and 1 bottle/hr seem really inaccurate to me. Those recommendations don't take body weight into account. A 220 lb rider is going to need more calories than a 140 lb rider. Wouldn't they be able to process more as well? The same is true of water, plus there is the heat factor. I know I need more water when it is hot out. But the standard recommendation doesn't mention ambient temperature.

  5. #5
    umd
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    I'll drink about 1 bottle/hour in 100 degree heat, otherwise much less...

    Any faster than that I tend to get cramps

  6. #6
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    240 cal, 25 fl oz/hr during a hilly organized century on Saturday. Was working fairly hard, passing all other solo riders.
    Temps were mid 40's to upper 60's. I weigh about 185.

  7. #7
    Legs of Steel chrisvu05's Avatar
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    Quote Originally Posted by ericm979 View Post
    250 Cal/hr and 1 bottle/hr seem really inaccurate to me. Those recommendations don't take body weight into account. A 220 lb rider is going to need more calories than a 140 lb rider. Wouldn't they be able to process more as well? The same is true of water, plus there is the heat factor. I know I need more water when it is hot out. But the standard recommendation doesn't mention ambient temperature.
    I think it has more to do with how much your body can process in an hour. I'm 230+ and more than 250cals per hour and I'll be throwing up.

  8. #8
    Pat
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    This varies with the cyclist. It is something to fool around with until you find what works for you. I sweat profusely. So I drink far more than the normal rider. But I do not even think about eating unless I am doing a ride longer than 50 miles and that is a ride that I do before breakfast. That would not work for most riders. What works for me would be terrible advice for others.

  9. #9
    umd
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    I just did 65 miles early this morning, had half a bar and a 20oz bottle during the ride, followed by a nice veggie omelette at work. Guidelines are just that. As Pat said, everybody should experiement to find what works for them.

  10. #10
    Twincities MN kuan's Avatar
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    Quote Originally Posted by ericm979 View Post
    250 Cal/hr and 1 bottle/hr seem really inaccurate to me. Those recommendations don't take body weight into account. A 220 lb rider is going to need more calories than a 140 lb rider. Wouldn't they be able to process more as well? The same is true of water, plus there is the heat factor. I know I need more water when it is hot out. But the standard recommendation doesn't mention ambient temperature.
    A 220lb rider may need more, but all humans have an upper limit when it comes to metabolizing food and drink.

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