Fluid Intake
MartynVRS
Posts: 12
How much is normal? I've had my road bike for the last few years although last year for several reasons was a disaster. One thing I was finding was that 2 750ml bottles sometimes wasn't enough and I was getting thirsty. What's the best way to pace how much I need to drink? A bottle every 20 miles or so?
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Make sure you are well hydrated before you set out, a good guide is your urine colour - pale straw colour to clear is about right IME.
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As others have recommended though, hydrating beforehand is key - personally I tend to sink a couple of pints either a good few hours in advance or the evening before.
Fixed TT 2015-2016
I don't get the 'hydrate loads beforehand' idea - that just makes me pee more.
Wow. Thats nearly 5 litres.
I had 2 620ml bottles and a large Capri Sun up until stopping at the drink station after Box hill.
I think the point of hydrating beforehand is that your body needs time to absorb the hydration (a bit like marinading meat the day before you cook it).
You do not actually need the fluid in your system so you would have passed the waste fluid before the ride.
If you start fully hydrated you should need to drink less and therefore carry less weight/less time spent getting drink/pee less.
I don't think the fluids are absorbed in the same way if taken during exercise in the heat.
In the three days prior to an event I stop drinking alcohol and drink a decent (but don't go mad) regular amount of water.
Are you planning to do Ride London This year?
I just drink when I feel thirsty. I don't subscribe to the view that you need to be drinking so much an hour; it takes all my brain power to keep me on my planned route without doing mental arithmetic too.
OT But 48 miles before work! In the morning! Where can I get some of your motivation/dedication etc? Seriously impressed!
Thanks. I know there are plenty around here who have done better! To be honest, the getting up at 5:00 is the toughest bit; once that's out of the way then you're in business.
Fixed TT 2015-2016
http://health.clevelandclinic.org/2013/ ... fographic/
I can get through one bottle on a cold 120km ride but I've noticed I've got more frugal the more I do waterless half hour commutes.
I guess it's as much mental as anything else. You'd have to try hard to really dry out and not drink enough to have an effect.
Drink little and often IMO. Also, a lot of people forget to drink when its cold because there is no thirst there like on a hot day. But thats because it's supressed. Drinking on a cold day is just as important. You're body is working just as hard to keep the core warm and you're still sweating as much, just under your base etc.
Depends what you're doing .... at this time of year on a 40 minute commute I won't drink anything during the ride - I'm rarely pushing it really hard and I'm not sweating so much - so lose less liquid - plus I can drink before and after.
On a 3-4hr hard ride I finished my 750ml bottle 10 miles before the end and needed more - despite being well hydrated beforehand.
I suspect there is an element of training in the required level of consumption too - if your body gets used to droughts then it'll use less liquid - where as if you're practically swimming in it then it will use more.
*off to get a glass of water*
Yes, I know
During the heatwave a few weeks before, I was on a training ride and I had quite a lot to drink before setting out, and took 2x800 with me... I'd done about 40 miles (Twickenham - Leith - Box) when I ran out and I'd been trying to conserve fluid. Got really thirsty and was starting to get light-headed thru dehydration.
I stopped at the mobile café in the car park on the left side of Headley Common Road, in a bit of a state... needed two cans of Sprite, and a bottle of water before I felt up to getting going again, with two refilled bottles. I'd finished another 2x800 by the time I got home.
Yes
Ok so I am in Singapore so is constantly hot and humid. I do 30km before work: 750ml before I depart, 750ml during, 750 immediately on arrival back home then a further 750ml before leaving the house for work. Yes... 3 litres to offset sweat loss and restabilise. If I do a 70km ride then its 2x 750ml on the bike but the before and after are the same. English winter or spring, I doubt I'd need all in more than a litre at all. I reckon topping up your tanks before you start is the key drink. Happy drinking.
And of course it depends on what you want from your riding.
If your a regular rider, and your looking to improve, you should be drinking 600-750 ml every hour, the reason for this is to keep your body constantly hydrated, that way you don't have to drink a ton before your next ride.
On top of this you should be drinking fluid all the time anyway, as someone else has said if your thirsty its to late.
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I don't get the 'hydrate loads beforehand' idea - that just makes me pee more.
That's because your drinking the wrong stuff, the kidneys can only manage to Filter a certain amount of fluid, if you drink just water it will pass straight through you ( hence making you pee a lot), try a small amount of salt in your water ( you wont taste it), but your kidneys will filter it, and you wont need to pee as often.
If you get into a habit of drinking little and often, you will never be dehydrated.
simples
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