On a 13 mile trail ride I brought along 95 oz. of liquid, 70 of gatorade and 25 water. It took my 2.5 hours and after 2 I was out of liquid. I sweat A LOT, more than a lot of people. I kept feeling sick off and on, and I don't know if it's because of drinking to much liquid, to much gatorade and not enough water, or not enough liquid over all. How much do y'all drink while on the trail?

Here's what you do. Weigh yourself immediately before and after the ride. Your goal is to weigh exactly the same before as after. Adjust your drinking to make it happen; it will take some practice.

What other people do is semi-irrelevant. Your physiology is unique.

But on a 2.5 hour ride in extreme heat, I might go through 85 - 90 oz. also, yeah. And it would be sports drink, not plain water.

Try upping the electrolytes. I go through enormous amounts of fluid when I ride. I've found that adding salt helps. With Gatorade I add 'LITE' salt (sodium and potassium chloride mix) at a rate of about 1/4 teaspoon per bottle.

start hydrating the night before and keep it going. the mistake most often made is to start hydrating on the ride.

Every person is going to be different, however when I am exercising hard, full strength sports drinks make me nauseous. I usually stick to plain water. However on longer rides I will drink a gatorade but cut it 50% with water. If you drink water all the time in place of sodas etc and eat a balanced diet you normally will get enough nutrients and trace minerals.

Aaron

FWIW I knew a guy that hiked Papua New Guinea. He said the native porters equipment consisted of shorts, a shirt, and a bag of raw potatoes, and maybe a penis gourd. No shoes, No other source of water. I think some of these "hydration systems" are over done.

I also saw a TV show about long distance runners. The did not bring water. They did order a pizza half way.