Before the training i eat a bit of melba toast (4 of them) with butter and honey.
My non-training breakfast is one glass of milk and one expresso.

When i ride , i always the sensation "to drink more". And usuallyi drink a very small amount water , but sometimes my thirst is too high and i always end to drink 100-200ml in one squeeze.

Today i made 60+ km (mixed route , a very small ride in the flatlands and the remains climbing).
But today my thirst was justified becouse we hit more than 30°c in the rate of temperature.
I drinked one bottle of mineral salts 500ml (damn! those brand was very badly , after a drink i was feeling as i eated honey) plus 500ml of water in the local fountain (hoping to be clear , becouse some fountains near here are very dangerous... for example we analized the fountain near my house and it is very dangerous for hepatitis!, i'm not kidding).
Also when i arrived in home i drink (dunno how much) a looooot more...
I used a bottle of 1L , but i drink it twice.... reason why i never used that bottle anymore...
My friend is more trained than me but he drink 1-2 times a ride! whitout hitting the 50% of the bottle...
I'm also thinking to but the mineral salts in any pharmacy and never (and never) carry with me that ugly hot and sugary soup (the name is gatorade or smt).

Did i wrong something?
Do you think is the breakfast to make me very thirsty?

Thanks for helps.
Buone pedalate
(have a good riding time).

I like powdered Gatorade.Mix it at what level you like.

I'll usually have a gin and tonic at the 25 mile mark and maybe a Manhattan around mile 50.

Why are you trying to limit your fluid intake while riding? You should be drinking constantly and fill your bottles at a convenient stop when they get empty. You should have 2 of the large bottles mounted on your frame. They should be empty when you get home, especially if it's 30C outside.

The general recommendation is one 750 ml bottle of water or sports drink every 1 to 1.5 hours while you are riding. More if it is windy, hot, or you're really exerting yourself.

Plus a glass of water or juice or something before the ride and again after.

I usually go with plain water on the bicycle, but occasionally I'll have a sports drink in one bottle and water in the other.

I drink 6 bottles on a 100 mile ride.

Thanks for the tips , the problem is: if i drink constantly , i feel "eavy" i don't know how to explain but is like to have a block of stone in the stomach and legs start to don't work properly (after some minutes than the stomach's sensations my legs will lost theyr power too).

CrowSeph, Howdy;

Sounds like you are retaining water and should perhaps talk to your Doctor and discuss this problem with
him/her.

hank

PS. Il tuo inglese è bene, mi ricorda di quando vivevo in Naploi nei primi anni settanta. Posso quasi sentire le tue parole con l'accento. I used a translator to get that.

Thanks for the tip.
ps. Grazie i live more south than naples , i live in "calabria". Nice to meet someone who like italy

You may be diluting your electrolytes. Put 1/4 teaspoon of sea salt in your water bottle before you leave.

Never limit or hold back drinking water. Generally there is no need for added salt or Gatorade for a 60k ride. If it was a 200k ride I'd say diluted Gatorade in one bottle only (the remaining bottles just water). Drink plain water in small amounts constantly. That bloated heavy feeling may come from drinking too much water at once. I to get that feeling if I guzzle more than half a bottle. Depending on heat, humidity, etc plan on one full large bottle every 30 to 60 mins.

For a 60k ride I take a minimum of three large size water bottles and probably two more in my jersey pocket. It's better to have too much than too little and hit the wall.

The secret is to take in as much or a little more than you are sweating out. That's why it's important to constantly drink. You don't sweat in batches do you? Right, then drink a constant flow. If you stop sweating, it's too late. You're already behind in your water intake. If you get there, drink smaller portions of water at more frequent intervals (two big swallows every 5 mins or so) in an attempt to keep up with the out-take of water. Remember that your body processes plain water much more quickly and effectively than Gaterade or other drinks.

Most people can and should drink as much water as they like. Very few people can or will drink too much or risk medical problems from drinking too much water. Most normally healthy people will vomit before they can drink too much water. If you're feeling bloated, and dislike energy drinks that are too sweet, you can mix your own drinks.

For centuries (years, not bicycle mileage), many cultures have developed drinks to satisfy thirst in hot weather. Some people find they feel bloated if they drink as much water as they need to prevent dehydration. In the U.S. traditional popular drinks included switchel, haymaker's punch and similar homemade beverages. These usually include a little apple cider vinegar or lemon juice, a little honey or molasses, sometimes ginger and other herbs or spices to improve the flavor and help with digestion. These traditional drinks are not too sweet and are a little tart. The acidic vinegar and/or lemon helps to clear the mouth of phlegm and leaves the mouth feeling fresher and cleaner.

Personally I enjoy an unpasteurized, unfiltered traditional ale midway through a ride, or immediately afterward. It's not a good idea to drink too much of any alcoholic beverage while exercising in hot weather, but we can metabolize one beer pretty quickly. Alcohol was among the earliest forms of "doping" among bicycle racers. The most I've consumed during a 125 mile ride was a six pack of beer, kept in my handy handlebar bag. This was a day tour, not a race, in a very hot part of Mexico. While I wouldn't recommend it, or repeat that stunt, the only ill effect I suffered was desperately trying to find a place to urinate without being arrested for indecency.

I frequently weigh myself after a ride in hot weather. Often, it is difficult to drink as much as we perspire during such hot weather. If my weight is lower after the ride by more than one half liter I know without doubt I should have been drinking more. This is a very objective measure of hydration level.

CrowSeph, Howdy;

I know "calabria", I was in the US Coast Guard and flew from Naples to Calabria to supply the LORAN station there
every month.The LORAN station was in, I think, Catanzaro and we would fly into Aeroporto Internazionale di Lamezia.
We also flew to Sardinia, Libya (until 1970), Turkey, Rhodes Greece and a few other places in Spain, Germany and then
Lampedusa where we built a new station to replace the one in Libya.

hank

Make sure you're consuming electrolytes.

When I starting biking again, I drank lots of water. As my fitness improved, I found that I drank less water. I now force myself to drink as I ride. If I am going to ride more than 30 miles I'll add fizzy electrolytes into my water to prevent cramps. Rides longer than 45 miles I also will consume Clif shot, which seem to help with leg fatigue.

In contrast, however, while hiking, I drink too much and my fingers swell up some.

I am doing same things as like you.

Mostly i don't use them , but i want to try for my next "long ride" and i will tell you guys the difference or is the problem was solved. thanks

buone pedalate
have a good riding time

Me too. Large bottles filled with 50/50 water and fruit punch.

7 or 8 when it gets close to 100F or close to freezing or below.

What works for me is to get my riding clothes on, put on sunscreen, go to the bathroom, then just before I walk out the door I will drink about 150-200 mL of cold water and fill both of my 25 oz (.75L) bottles with a few ice cubes and cold water. I take a sip (~50-75mL) about every 15 minutes after the first 30 minutes or so. This amount of water can carry me for about 4 hours before I need to refill. So about 375 mL per hour of water intake. I don't bother with gatorade, salt, or food unless I'm going to be out more than 4 hours.

Its really easy. Drink water before a ride until your pee is clear. Now you are hydrated. Right before you ride eat something salty.

I don't like heat, and I'm not a skinny guy. Two weekends ago, it was 33-35C, and I did 35 miles, roughly the same as your 60km each day (Friday, Sat, Sun). I drank when I was thirsty, and went through over two and a half litres every ride. That was just the monitored amount of bottles I bought and/or started with, like andr0id, I like some alternative refreshments, and generally down another glass of water with every pint of ale while biking.

Limiting water seems silly. I'm actually looking at how to carry more.

My favorite CX races have beer handups that are nice, but beyond that, I typically save my drinking for once I've gotten off my bike. Don't want to spill any!

I'm not a fan of heat either, but rode 18 mi today when 90F but as they say in Arizona, it was a dry heat. Any way, had time to mull over past rides in heat and realized I consume an average about 1 oz water per mile.

hydrate every 10-15 minutes

How much you need is highly personal. Some people need relatively little. Others, like me, need a LOT of liquid. I sweat a lot and have to drink a lot. On summer rides here in St. Louis, where it's very hot and humid, if I go longer than about 25 miles (40 km) I add electrolytes.

Personally, I'd drink when thirsty up to the point where you feel like no matter how much you drink, youre still thirsty. That's when you definitely need electrolytes.