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Quote:

Originally Posted by DannoXYZ

Hey thanks for the link. I've too found that sports-drinks have too little concentrations of glucose-polymer and electrolytes. I'd have to drink three 24-oz bottles of Gatorade per hour to get the energy and electrolytes on my ride, which ends up over-hydrating me. So I mix my own and make it double-strength along with a bottle of plain water. I can then alternate drinks between the energy-mix and plain water depending upon the intensity of the ride I'm doing. :)

Man I always cut my Gatorade with water. :( Time to change.

Yeah, don't cut the Gatorade. If you drink 24 oz of it per hour, you'll get 300 mg of sodium. I pop two additional Endurolytes per hour, in order to get 500 mg of sodium (and other stuff) per hour.

At the end of my ride, I drink 12 oz. of V-8 juice... TONS of sodium, potassium. Ice-cold, it tastes great

Quote:

Originally Posted by DannoXYZ

Hey thanks for the link. I've too found that sports-drinks have too little concentrations of glucose-polymer and electrolytes. )

The cheapest place to buy has been REI, either at the stores or from the web site.

Al

Mid long ride snacks at the store:
-Beef jerkey, the small package has like 1500mg Na and some protein.
-Orange juice for K; it's loaded too. 500 mL bottles are 600mg or something.
-V8 is good too.

Quote:

Originally Posted by DannoXYZ

That's about sums it up. You can absorb water about 2-4x faster than needed to replace what's sweated away. There's also a tonne of electrolytes that go out with that water. Coming back after a ride, if I don't change and shower right away, my back & jersey is coated with a white layer of salt after the sweat evaporates.

Here's some good articles on hyponatremia that Machka posted in some previous threads:
UltraCycling - electrolytes
Ultra Cycling - low blood sodium
Ultra Cycling - drinking too much
Ultra Cycling - water and salt intake during exercise
Ultra Cycling - fueling for endurance

It's interesting to note that on the RAAM, they don't drink as much as they sweat away; they end up a little dehydrated at the end of each day. This is to maintain a higher concentration of glucose/complex-carb/protein mix in their stomach and get more calories/hr through.

Danno:
I finally read all these good articles and will keep them in my mind during this cross country Fast Ride.
Thank you again. I will keep a printed version with me for a reminder. This stuff is not simple!

Quote:

Originally Posted by DannoXYZ

Coming back after a ride, if I don't change and shower right away, my back & jersey is coated with a white layer of salt after the sweat evaporates.

So if you're riding in my area and you need to take a break don't sit on the side of the road. The deer will come and start licking your back. :p