hocker

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.

MrCrassic 

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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bravo106

~ 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.

ericm979

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.

umd

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

Any faster than that I tend to get cramps

Jasper Storm

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.

chrisvu05

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.

Pat

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.

umd

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.

kuan

A 220lb rider may need more, but all humans have an upper limit when it comes to metabolizing food and drink.