Advertise on Bikeforums.net



User Tag List

Results 1 to 4 of 4
  1. #1
    Registered User
    Join Date
    Mar 2014
    Location
    Mid-Atlantic
    My Bikes
    Too many
    Posts
    548
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Fluid intake on long rides?

    .............Repeat the experiment at different temperatures. If you can't do this, then use Lon Haldeman's 75% for 10 degrees F rule as a guide: Haldeman needs 60 oz/hour at 100F, roughly 75% of that, or 45 oz/hour at 90F, and 32 oz/hour at 80F. At 70F and below, he needs about 15 oz/hr[8].

    The bloating paradox section is worth its weight in gold. Too much fluids and not enough sodium......worth reading the first link for anyone who gets nausea, confusion, puffiness, and/or headaches on long rides.


    https://ultracycling.com/sections/ar...onatremia2.php

    Ultracycling: Low blood sodium (hyponatremia)

    SSE #88: Hyponatremia in Athletes

  2. #2
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
    Posts
    8,411
    Mentioned
    5 Post(s)
    Tagged
    1 Thread(s)
    Lon may not be human. The standard max fluid intake is about 1 liter/hour. Very few individuals can move it across the stomach wall faster. See:
    http://hprc-online.org/nutrition/hpr...id-replacement
    New military guidelines are 1 qt./hr regardless of heat or work.

    That said, I once emptied a 70 oz. Camelbak in about 1.5 hours on a pass climb after a rest from heat exhaustion. I use Endurolytes. They contain adequate sodium.

    If you are riding in the heat, 1 qt./hr will not be enough. Solution: rest in the shade while drinking until your HR comes down to normal. Note the military hourly work/rest schedule of 10/50 for hard work in extreme heat. You have to figure your own by experience. A HRM is invaluable for monitoring dehydration during hot rides.

  3. #3
    Senior Member
    Join Date
    May 2008
    Location
    Virginia
    Posts
    553
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Carbonfiberboy View Post
    Lon may not be human. The standard max fluid intake is about 1 liter/hour. Very few individuals can move it across the stomach wall faster.
    I don't think it's all that unusual. When it's over 85 F and humid I can easily down 2 quarts an hour (no bloating) and still get dehydrated.

  4. #4
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
    Posts
    8,411
    Mentioned
    5 Post(s)
    Tagged
    1 Thread(s)
    Quote Originally Posted by sprince View Post
    I don't think it's all that unusual. When it's over 85 F and humid I can easily down 2 quarts an hour (no bloating) and still get dehydrated.
    Then you're a better man than I am. I've never been able to average more than about a liter an hour on the bike, hour after hour. Thus the most I've ever carried, even in over 100, is 3 liters, enough to get me 50 miles between controls. I've never seen a local randonneur carrying more than that. Most don't carry more than 2 liters.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •