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Welsh boy.
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February 27, 2015 at 9:34 pm #23377
ianrobo
On warm rides I suffer heavily from sweating and thus dehydration issues. For example when riding in France for 75 miles I could not eat anything at night as mouth too dry etc.
I drink loads, carry 2 750ml bottles, use rehydration tablets, gels everything but still nothing helps.
Anyone got any tips to stop this apart from drink even more etc.
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KirinChris
Not dump it, but just don’t
Not dump it, but just don’t use so much of it. Look at it this way, your 40 quid will last a lot longer 😀Some people use orange juice, personally I like pineapple. About one third juice and the rest water.
Also on shorter rides, like an hour or so, try just using water, especially if it isn’t a hard ride.
OK thats great mate so the
OK thats great mate so the £40 I spent last week on the stuff was a waste, dump it and go to the suggestion you made ?You have given me something to think about for sure along with what Crikey said …
So I presume from what you said diluted orange juice through a ride is good as they helps in effect keep you fresh ?
OK thats great mate so the
OK thats great mate so the £40 I spent last week on the stuff was a waste, dump it and go to the suggestion you made ?You have given me something to think about for sure along with what Crikey said …
So I presume from what you said diluted orange juice through a ride is good as they helps in effect keep you fresh ?
+1 to what Crikey said, and
+1 to what Crikey said, and the Science in Sport guys have a lot of good info and advice.There is an entire industry devoted to getting you to drink more and put more powder, gels etc down your throat.
The electrolyte stuff just increases the concentration of salts in your body, because you replace the salts but not all the water. So you get thirstier.
The gels have nothing to do with hydration. Once you start consuming them you have to keep having them every 20 mins or you have a sugar crash. Don’t use them until the last hour of a ride.
The dry mouth can probably be helped by having orange or something with lemon juice after the ride. It’s just buildup in your mouth and the citric acid helps get rid of it. Track riders (no water allowed) sometimes have a lemon in their sleeve to suck through the jersey for this reason.
I would generally just use diluted juice for my hydration. On a long hard and hot ride (three hours) I might have a second bottle with a scoop of energy powder and half a tab of electrolyte – generally about half of the recommended amount.
And I would never have it as more than half my intake – in fact if I can get somewhere and refill with juice and water I will stay on that before going to the energy/electrolyte drink.
Also, if you feel the need for energy, eat solid food on the bike instead of powder and gels. Things like figs, apricots or dates, quartered apple slices and maybe something sweet like a biscuit with nutella or half a waffle (cut and folded) will give you better energy and taste nicer.
I’m riding in Dubai through the summer so I think I have a pretty good handle on it. As Crikey says, there’s nothing wrong with a little dehydration, you just need to get used to it.
Paul J wrote:Avoid the gels
Paul J wrote:Avoid the gels perhaps? Those super-sugary gels can actually temporarily dehydrate your body by forcing water to have to move across the intestinal membranes from your bloodstream into the gut. Most of it will be re-absorbed, as your body digests the gel, but not necessarily all.The other thing you can do is preload a little with water before leaving. Drink 500 mls before you go, if you can.
I do try that and told to drink until you get to the point you need a pee and then you know you are topped up and exercise will do the rest.
I think the thing about Gels is that they are easy to digest and quite nice tasting. I have tried different bars etc on the road and just find if riding fast difficult to swallow.
On days like this obviously not a problem and the sip technique is perfectly adequate. Juts anything over about 24/25C does it
antigee wrote: – pretty sure
antigee wrote:– pretty sure I read an article that gave some numbers on this but failed to find it – thought this was is but if you feel confused already :Shttp://cyclingtips.com.au/2014/04/hydration-for-cyclists-how-important-is-it-really/
PS don’t try the weigh before/after thing – did it after a longer than expected run on a 32deg day and it is very scary
Well that article seems to argue both ways !
Paul J
antigee: Note that not all
antigee: Note that not all the weight loss is from water. You also lose weight through aerobic metabolism and respiration. When your body burns sugars, the CO₂ is exhaled. Intense exercise over a few hours, this CO₂ can easily add up to several hundreds grammes to a kilogramme (depends on intensity/fitness and aerobic efficiency). The processes which create the CO₂ also create water, which replenishes some of what you sweat out.In short, the weight you’ve lost isn’t just from sweating water, it’s also from burning sugars and fats and breathing out CO₂.
Avoid the gels perhaps? Those
Avoid the gels perhaps? Those super-sugary gels can actually temporarily dehydrate your body by forcing water to have to move across the intestinal membranes from your bloodstream into the gut. Most of it will be re-absorbed, as your body digests the gel, but not necessarily all.The other thing you can do is preload a little with water before leaving. Drink 500 mls before you go, if you can.
antigee
having moved to Aus’ a couple
having moved to Aus’ a couple of years ago I tried to improve my knowledge on this topic – luckily Melbourne is relatively cool but summer days can be mid/high 30’s usually on the days you’ve booked in an all day ride!My only conclusion is that it is a combination of food and fluid because similar to a cold day you are moving your body outside of it standard operating conditions – so easily digested food is as important as drinking – pretty sure I read an article that gave some numbers on this but failed to find it – thought this was is but if you feel confused already :S
http://cyclingtips.com.au/2014/04/hydration-for-cyclists-how-important-is-it-really/
PS don’t try the weigh before/after thing – did it after a longer than expected run on a 32deg day and it is very scary
thanks Crikey now I am really
thanks Crikey now I am really confused !!At the end of the day and it was very hot up to 34C I had drunk loads during race and after and yet cramping badly and could not eat as described.
What is that then ? What was I missing ?
crikey
You’re over thinking and over
You’re over thinking and over drinking.You don’t really need as much liquid as you think you do, and using electrolyte drinks and the like makes the problem worse, not better. Use water, and drink when you are thirsty, not to any other regime. Your body can cope perfectly well with a little dehydration, but you need to acclimatise to it by not constantly drinking all the time you ride.
Look at the Science of Sport website and search out the topics of dehydration, hydration and cramp. It will change the way you think…
http://sportsscientists.com/2013/01/dangerous-exercise-the-hype-of-dehydration-heat-stroke/
kwi
Not a lot more than ‘Drink
Not a lot more than ‘Drink more’ can be said.
If you’re dehydrating you’re not taking enough on to replace what you’re loosing through sweat and expiration.
Did read somewhere that go for an hours ride, weighing yourself before and after, and aim to drink about 75% of weight lost (1mil water =1 gram.) every hour during longer rides.I know …. can not even use
I know …. can not even use a camel back because I sweat so much the water/liquid heats up ! -
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