Dehyration problem
1964johnr
Posts: 179
I usually do 50k every Saturday and get through two litres of liquid in the two hours it takes. Mainly flat, but a few small climbs. I have had no hydration problems through the winter, but two rides this week in temp's of 18-20 degrees have left me with headaches starting about an hour after I get back, despit downing another litre of liquid in the first hour after the ride. Anyone got any ideas how to cure this. I'm not sure the solution is as easy as just drinking more.
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Are you using pure water, or are you adding anything in??0
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anto164 wrote:Are you using pure water, or are you adding anything in??
Where can you buy pure water?0 -
ShutUpLegs wrote:anto164 wrote:Are you using pure water, or are you adding anything in??
Where can you buy pure water?
Stop being pedantic.0 -
I get salt loss headaches in warmer weather also, though mine tend to set in the following day and last for a day and a half. Like a hangover but without the....
Adding something to my bottles before setting out avoids the problem, the quantity is a bit trial & error. There is a product called Endurolytes from Hammer that keeps them from happening, it is not cheap. Guy in a bike shop recommended sea salt, it has a better taste than table salt, and is cheaper than proprietary products. Medical advice is to avoid over-consuming salt, but the headaches happen because you are losing lt, so not a problem. Don't they give salt tablets to people working in hot environments?0 -
I am a very salty sweater (end up with white tracks all over my face in the summer) and have found the Nuun tablets to be very good (really help to satiate the thirst with no cramps or headaches, etc.). I think 2 litres of water in 2 hours at 18 deg is quite a lot though, are you sure you really need it? Even mid summer, I probably get through 1 water bottle every hour-ish and that is more than enough. Then again, we are all different but it might be worth cutting back a bit to find your personal tipping point (I found the same to be true with food).
Make sure you are hydrated to start with and I find some nice fresh semi skimmed milk helps to rehydrate when you finish (as well as start the recovery).0 -
Try preloading in the hr before you ride with water or isotonic. A cheap isotonic is 50% diluted fruit juice. Drink enough so you pee a lot and it is clear.
You could try Brawndo. It's got electrolytes. It's what plants crave.0 -
Could you try weighing yourself before and after, to see how much fluid you lose and then work it out from there.Or is this how you work out energy required, im confusing myself now. :?Ridley Boreas
Spesh RockHopper pro
Boardman cx comp0 -
I'd like to mention that consuming too much salt can cause dehydration. The body can only handle so much salt and if it gets more than it can handle it starts excreting in in urine(i.e. makes you p*ss more). It's the reason you will die drinking seawater alone.
So be careful. Salt, like many things can be good and bad.0 -
For me, 2 litres of water in 2 hours of exercise and another litre within an hour of getting home would be far too much.0
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2 litres in 2 hours..? jesus...
If you're getting headaches, they are probably due to excess fluids, as opposed to not enough..0 -
anto164 wrote:ShutUpLegs wrote:anto164 wrote:Are you using pure water, or are you adding anything in??
Where can you buy pure water?
Stop being pedantic.
Stop posting bollox.0 -
It sounds as if you are drinking the right amount, and assuming you have checked the colour of your pee (no need to post photos!) and assuming you drank at least 500ml before setting off.
Low blood sugar can cause headaches. After 2 hours you will have totally depleted your glycogen store so if you haven't eaten enough carbs during your ride you will have low blood sugar, or when you stop riding the remaining glucose in your system will then be absorbed rapidly into your muscles and liver leaving you with low blood sugar. This is why it is important to eat within 30 minutes of finishing a ride. It's called hypoglycemia or bonk to you.
These are the recommended amounts...
483 ml - 568ml liquid before cycling
198-284ml every 10 to 20 mins
Assuming you eat a meal within a couple of hours of setting off, about 30 to 40 grams of carbohydrate each 30 minutes you ride beyond the first 60 minutes depending on intensity/hills/wind
Eat 10-20g of protein and 20-50g of carbohydrate as soon as possible after training depending on intensity/hills/windmy isetta is a 300cc bike0 -
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team47b wrote:
Elucidate on what - how someone could possibly establish that you need to drink 568ml of fluid before going out on your bike...?? Think about it..0 -
Pseudonym wrote:team47b wrote:
Elucidate on what - how someone could possibly establish that you need to drink 568ml of fluid before going out on your bike...?? Think about it..
care to explain what is nonsensical, people have done research, arrived at figures which you can choose to ignore if you know better. Check out cycling nutrition sites.
Obviously these figures are for guidance, what is so wrong about advising cyclists to be properly hydrated before a ride by drinking approx 500ml of water?
As to how they established their findings, go ask them, not me.
If the figures seem strangely precise it is because they have been converted from fluid ouncesmy isetta is a 300cc bike0 -
I love pseudonym he is such a helpful and informative person. He would never criticise someone just for the sake of it but not actually submit any information of ANY USE TO ANYONE EVER.Death or Glory- Just another Story0
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mattshrops wrote:I love pseudonym he is such a helpful and informative person. He would never criticise someone just for the sake of it but not actually submit any information of ANY USE TO ANYONE EVER.
Thank you for that. my isetta is a 300cc bike0 -
Looks like some of the above posts have gone off on a tangent.... can't be bothered to read them.
Try adding 'electrolyte' products to the water. Lots of products out there... Nunn tablets or Elete Tablytes etc
They are basically 'complex salts' that you loose when you sweat.. but are needed for hydration. You get them usually from a normal diet, but if when you exercise you loose a lot of fluid, you need to take them onboard as a supplement.
Also, most 'energy'/sports drink' products also have these, in addition to 'complex sugars' (calories or energy)..Simon0 -
I've started using High 5 Zero recently after suffering with cramp. Might be worth a go?0
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team47b wrote:mattshrops wrote:I love pseudonym he is such a helpful and informative person. He would never criticise someone just for the sake of it but not actually submit any information of ANY USE TO ANYONE EVER. Thank you for that.
fill yer boots, fellas. I'm not the one telling people to drink 568ml of fluids, as recommended by 'the wizards'...
Have an extra 500ml on me, next time you're out....0 -
It is bolox, I agree with other posters.team47b wrote:Pseudonym wrote:team47b wrote:
Elucidate on what - how someone could possibly establish that you need to drink 568ml of fluid before going out on your bike...?? Think about it..
care to explain what is nonsensical, people have done research, arrived at figures which you can choose to ignore if you know better. Check out cycling nutrition sites.
Obviously these figures are for guidance, what is so wrong about advising cyclists to be properly hydrated before a ride by drinking approx 500ml of water?
As to how they established their findings, go ask them, not me.
If the figures seem strangely precise it is because they have been converted from fluid ounces
It can depend on the conditions, such as weather and temperature and more importantly how hard you ride.
I never drink before going on a ride or a race and have never de hydrated or had headaches.
If you eat a stable diet there is absolutely no need to put any salt in a drink and IMO the op is drinking too much water.
If I did a 50K ride (or race) one 500ml bottle would be fine whatever the weather.
I am not sure what you mean by "proper hydrated". If you eat and drink normally should not be a problem to go out on a ride without drinking anything "extra".
Maybe I need to get a 568ml bottle to improve !! 0 -
The original post was about concerns about "dehydration problem" so telling someone that you have never dehydrated and you never drink before a ride is not giving advice is it.
Experts on the subject (you find out which one you want to believe) recommend drinking water before riding as a way of avoiding dehydration, obvious really, I was just recommending about 500ml, sorry if my converting from fluid ounces to ml has led to you being confused about the size of water bottle you need
By saying "If you eat and drink normally" is not giving helpful advice, how much to eat and drink is giving advice. It is then up to the OP to decide which advice is most likely to help his problem.my isetta is a 300cc bike0 -
team47b wrote:
By saying "If you eat and drink normally" is not giving helpful advice, how much to eat and drink is giving advice. It is then up to the OP to decide which advice is most likely to help his problem.
which is how you end up with bullsh1t advice like drinking 568ml before getting on your bike. Says it all, really. Presumably, an adult still feeds you with a spoon and tells you how much you need to eat and drink..?
Someone said earlier (me, I think) that two litres in two hours was excessive by any standards and - on that basis - the guy's headaches were unlikely to be down to dehydration. Then you chip in and tell him he should be drinking even more. If he follows your advice, he will spend all day in the bog when he should be out on his bike..0 -
"Presumably, an adult still feeds you with a spoon and tells you how much you need to eat and drink..?"
You will never know just how funny that is
so close to the truth, seriously funny!
(This is a genuine congratulatory comment and you should not think I am trying to be sarcastic)my isetta is a 300cc bike0 -
Well lets put it this way, if you drink as much as you suggest every time you ride, I would never be able to race as I would have to stop for a piss after 10 miles. All I am saying is if you drink sufficiently through the day and evening before bed, there is no need and you will not de hydrate, especially in the uk on a 50k ride at pedestrian pace.team47b wrote:The original post was about concerns about "dehydration problem" so telling someone that you have never dehydrated and you never drink before a ride is not giving advice is it.
Experts on the subject (you find out which one you want to believe) recommend drinking water before riding as a way of avoiding dehydration, obvious really, I was just recommending about 500ml, sorry if my converting from fluid ounces to ml has led to you being confused about the size of water bottle you need
By saying "If you eat and drink normally" is not giving helpful advice, how much to eat and drink is giving advice. It is then up to the OP to decide which advice is most likely to help his problem.
If you drink nothing for 24hours then plan to do a road race of 50k in egypt in 45 degree heat at av speed of 27mph then yes you probably do need a drink before your ride.0 -
I wasnt necessarily agreeing with any of the info given. my comment was aimed at the people who post completely unhelpful remarks along the lines of "you dont want to do that" . But what should i actually be doing? asks the op.Silence. yeah thanks for that.Death or Glory- Just another Story0
