Just ride :-D
Join Date: Jul 2003
Bikes: Anchor RFX-8, Pedal Force QS-2, Bertoni Nuovitalia, Performance X-203
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Did some researching on hydration, diuretics, and cramping, and found an article by cyclist Dr. Wes Prince. Here's an excerpt:
"Pre-ride hydration is especially important in hot humid weather. It is difficult to pre-hydrate for morning rides (drink a glass of water before bed), but for afternoon rides make it a habit to drink water fairly frequently until about 3 hours before the ride (which will allow time to get rid of the excess). The goal should be to maintain a state of adequate hydration on a daily basis. This will optimize your performance during the ride, but equally important it will improve your ability to maximize fat metabolism and recover between efforts. If you are not getting up to urinate at least once while sleeping, you are not adequately hydrated. Caffeine is a diuretic; therefore it impairs your ability to remain hydrated. I do not recommend its use, especially in hot humid climates like our summers."
Green tea and coffee, which I had been drinking a lot of, are both diuretics, and both contain significant levels of caffeine.
On the question of whether I was rehydrated enough by the 700ml of Gatorade in the first 35km, the article also states this:
"It takes hours for the body to absorb and equally distribute water and electrolytes across the three fluid compartments (inside cells, outside cell, inside blood vessels). You cannot correct severe dehydration or electrolyte depletion in a short time by simply drinking a large amount of water or electrolytes."
If anyone else wants to read the full article on hydration and cramping, or contact Dr. Prince personally, here's the link: