Hydration before during and after workout?

CyclingObsession

When it comes to hydrating on my rides I tend not to, when I cycle into work I usually do 45 mins each way and I don't take it easy, I never hydrate on these journeys, even on longer rides of 2-3 hours I don't, I know it's important to hydrate and I am trying to be better at it, my question is when do I hydrate and how much should I hydrate and should I use lucazade or sports drinks?

skinnyrider

Water only or electrolytes too if it's warm or you're not drinking much.
The amount you drink depends on the temperature and the intensity. Just drink when you need to.
If you really don't drink much then make a conscious effort too.

If you really drink that little I'm surprised you don't so signs of dehydration - headaches.

If your piss is light yellow/clear it's all good. If it's dark, drink more.

Froomes Edgar

When do you "hydrate"? FFS, the word is "drink".

ShutUpLegs

How much do you weigh?

CyclingObsession

145lbs

Herbsman

Have you considered drinking some water occasionally? When thirsty, for example?

ShutUpLegs

Drink by 'feel' may be :?:

alihisgreat

Herbsman wrote:

Have you considered drinking some water occasionally? When thirsty, for example?

Don't be silly.. its all about formulas

Very complicated ones... ideally derived using a regression with a sample of a few thousand cyclists... I'm sure Trev will pop out from under his bridge with some sort of academic paper in a few mins.

ShutUpLegs wrote:

Drink by 'feel' may be :?:

Drinking by 'feel' isn't pro. Its all about getting an SRM drink meter to measure the flow.

Trev The Rev

CyclingObsession wrote:

When it comes to hydrating on my rides I tend not to, when I cycle into work I usually do 45 mins each way and I don't take it easy, I never hydrate on these journeys, even on longer rides of 2-3 hours I don't, I know it's important to hydrate and I am trying to be better at it, my question is when do I hydrate and how much should I hydrate and should I use lucazade or sports drinks?

Read Tim Noakes Waterlogged.

Herbsman

Drink power = bottle resistance x water flow squared

team47b

before it depends on whether you bother 'hydrating' off the bike, you could estimate 'hydrating' by 2 or 3 litres of WATER per day before you consider exercise.

during exercise it depends on your weight/level of fitness/effort/ hills/headwind/the ambient temperature, some say 750ml per hour (disclaimer; I live somewhere hot) after all it's only a commute, so perhaps stop off for a skinny latte.

after go for a pee and check *Dulux colour chart and 'drink' accordingly

*other paints are available

Trev The Rev

team47b wrote:

before it depends on whether you bother 'hydrating' off the bike, you could estimate 'hydrating' by 2 or 3 litres of WATER per day before you consider exercise.

during exercise it depends on your weight/level of fitness/effort/ hills/headwind/the ambient temperature, some say 750ml per hour (disclaimer; I live somewhere hot) after all it's only a commute, so perhaps stop off for a skinny latte.

after go for a pee and check *Dulux colour chart and 'drink' accordingly

*other paints are available

Mammals have existed for 160 millions of years, how come suddenly man needs to check the colour of his urine to decide how much to drink? Drink when thirsty.

Herbsman

Checking the colour of urine is bullshit... it can be made darker even in a perfectly hydrated person by drinking coffee or eating certain foods

team47b

Trev The Rev wrote:

team47b wrote:

before it depends on whether you bother 'hydrating' off the bike, you could estimate 'hydrating' by 2 or 3 litres of WATER per day before you consider exercise.

during exercise it depends on your weight/level of fitness/effort/ hills/headwind/the ambient temperature, some say 750ml per hour (disclaimer; I live somewhere hot) after all it's only a commute, so perhaps stop off for a skinny latte.

after go for a pee and check *Dulux colour chart and 'drink' accordingly

*other paints are available

Mammals have existed for 160 millions of years, how come suddenly man needs to check the colour of his urine to decide how much to drink? Drink when thirsty.

keef66

All I know is that if my pee is any shade of yellow then I haven't been eating beetroot.