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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 05-27-09, 02:21 PM   #1
hocker
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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.
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Old 05-27-09, 02:56 PM   #2
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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.
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Old 05-27-09, 04:01 PM   #3
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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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Old 05-27-09, 06:01 PM   #4
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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.
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Old 05-27-09, 06:28 PM   #5
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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
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Old 05-27-09, 08:44 PM   #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.
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Old 05-27-09, 10:42 PM   #7
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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.
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Old 05-28-09, 11:13 AM   #8
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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.
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Old 05-28-09, 11:38 AM   #9
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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.
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Old 05-29-09, 09:09 AM   #10
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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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