JohnnyC

Completed my longest ride ever - 40 miles - I drank 1500ml of squash - is this about the right amount? I know one thing, my stomach was aching badly towards the end of the ride - no idea what caused this. Now feeling tired, but thinking what my next distance milestone can be.

txvintage

I'm going to go with what might be a generalization, OK, I'm going to state a generalization

Most of us do not drink enough or eat enough when we ride distance.

I believe the recommended average is about one 750ml bottle an hour, consumed in part every 10-15 minutes. The higher the temp, the larger the intake. Water alone is not sufficient to replace lost electrolytes.

As for eating, it almost seems counter productive to what we as a group are trying to achieve, but the simple fact is, a bonk is a bonk. We need energy when we ride, and often it's the one area that gets overlooked.

10 Wheels

I start with 28 oz of Green Tea. Next 28 oz of Gatorade.
Depends on how hot it is for how much total I take in.
Normal 100 mile ride 7 bottles of fluids.
One rider has to start with water for first bottle as anything else messes up his stomach.

flip18436572

For a 40 mile ride. Two water bottles. I don't lose enough electrolytes in a 40 mile ride and come nowhere near a bonk. I will stop at 20 miles eat two bites of a clif bar for some energy and finish off my first water bottle and start on the second. I know that I will drink both bottles before the 40 miles is up, and then when I get home I will drink a third bottle during my cool down stretching.

Your stomach may be hurting because of what you drank, and not how much you drank. It also will depend upon the times in which you drink. Some people can down an entire bottle and never have a problem. I fell water logged if I do that and it is very bad for me. I will drink a watered down gatorade during a ride but I usually add 50% water to the gatorade. And I use the original not the hyped up stuff that has way too much crap in it. I have a friend that is a doctor and when he first saw the new powered up gatorade and powerade, he made sure that we were staying away from it.

I am usually just a lot of water. Most people do not get enough water anyway when they don't exercise and don't drink extra when they do that they really need to drink extra for.

cod.peace

squash?

JohnnyC

Fruit juice diluted with water = squash or cordial.

SPlKE 

My rule: If you have to pee at any point during a 4 hour ride, in any temperature, you're drinking too much liquid. It's worked fine for me during the 40-some years I've been riding.

lil brown bat

I'd say that's a little light on the fluid, and the stomachache makes me wondered if "squash" is the right thing. When there's too much sugar in what you're drinking, it will make your digestion work when it really doesn't want to, and also slow down rehydration as it slows the rate at which the fluid leaves the stomach.

Stujoe

It so much depends upon how hot/humid it is and how hard you are exerting/sweating and how hydrated you were before you started. I sweat a lot so I tend to drink a lot. I also tend to be more dehydrated on morning rides than I am after a day of drinking my normal amount of water and then going for a ride.

And I like the pee on the ride rule too. lol

mhuntwork

Chop it, grind it, strain it, bottle it. Liquid GOLD.

CliftonGK1

For any long distances, I keep 2 bottles on the bike.

Bottle #1: Accelerade
Bottle #2: Water with a NUUN tablet

I alternate between the two, and I try to keep my intake at 500mL/hr (or higher if it's really hot.)