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Thread: Hydration

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    Hydration

    I use a Camelbak but am finding how to guage how much I drink a real problem. I know I need at least a half litre every half hour, but usually find at the end of a ride that I havent drunk enough, or occassionally (not often) that I have finished it all half way round.

    I'm actually tempted to fit a bottle cage and decant from Camelbak to bottle on the hour, so I can see exactly how much I have got through.

    On an hour ride its not a huge issue, I just make sure I drink a half litre at the start and finish, and do what I can in between, but over 2/3 hours I think I dehydrate. (and rehydrating with a few beers afterwards is not good).

    Any ideas.

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    Drink when you are thirsty.

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    I thought that when you start to feel thirsty its too late.

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    Quote Originally Posted by cagey76
    I thought that when you start to feel thirsty its too late.
    Here is a very worthwhile 15 minutes:
    http://www.lime.com/tag/dr_tim_noakes

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    flargle, cheers I took a listen, interesting point that top drawer athletes are often those who don't need to take on as much water. He did say that it was into 2 hours or so that you'd need supplements, maybe I need stuff in my water.

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    Hammer gel or equivalent, with the usual guidelines, works for me. If you're not bonking or cramping, you're doing fine. IMHO, YMMV, etc etc.

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    You have to start your ride fully hydrated , often riders are not hydrated when they start . Drinking every 20 mins. can help you stay hydrated . At around 2 hrs. you prob. need to add electrolytes but everyone is different .

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    Quote Originally Posted by AZ.MTNS
    You have to start your ride fully hydrated
    Or else what?

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    Quote Originally Posted by flargle


    Is this discussion about being over hydrated , or being under hydrated ?

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    Quote Originally Posted by cagey76
    I use a Camelbak but am finding how to guage how much I drink a real problem. I know I need at least a half litre every half hour, but usually find at the end of a ride that I havent drunk enough, or occassionally (not often) that I have finished it all half way round.

    I'm actually tempted to fit a bottle cage and decant from Camelbak to bottle on the hour, so I can see exactly how much I have got through.

    On an hour ride its not a huge issue, I just make sure I drink a half litre at the start and finish, and do what I can in between, but over 2/3 hours I think I dehydrate. (and rehydrating with a few beers afterwards is not good).

    Any ideas.
    Check out the virtual Camalbak booth at the top of the page. They have a new flow meter/gauge. I often ride 3 to 4 hours when its 105 to 110 degrees and running out of water is a big concern. I think this gauge would be helpful. As far as quantity. Drink as much as possible until it becomes annoying to have to stop and hit the bathroom!

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    Off the top of my head from the studies that I have read it is ideal to drink 1 quart of water an hour before exercise/competition and then consume enough replace what you have lost during. A good way to do this is to weigh yourself prior to exercise, drink water during, and the weigh yourself after. If you weigh more then when you started you are drinking more than enough water while if you weigh less then you need to be drinking more water along the way. This of course will differ in exercise intensity, temperature, and diet.

    I'll see if I can dig up some links.
    Retribution Fitness: Strength, Power, and Purpose
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    Quote Originally Posted by Yeti2424
    Off the top of my head from the studies that I have read it is ideal to drink 1 quart of water an hour before exercise/competition and then consume enough replace what you have lost during. A good way to do this is to weigh yourself prior to exercise, drink water during, and the weigh yourself after. If you weigh more then when you started you are drinking more than enough water while if you weigh less then you need to be drinking more water along the way. This of course will differ in exercise intensity, temperature, and diet.

    I'll see if I can dig up some links.
    The problem with that is that the body can only absorb so much water in a given time, about a liter (34oz) per hour. Also, not all the weight you lose through sweat is water. If you are maintaining your weight in hot conditions, you are probably overhydrating. I have personally experienced this in humid heat, having to pee during a race simply because I was overzealous about drinking before and during.

    http://www.hammernutrition.com/za/HN...ARTICLE.ID=299

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    azpoolguy, great shout, that flow guage is exactly what I need, there would be no excuse for me not getting the right amount for me on board.

    for me I don't drink enough during the ride, I start hydrated, but dont do too well afterwards, getting more on board during the ride to combat the amount I sweat is what I'm after.

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    Quote Originally Posted by flargle
    The problem with that is that the body can only absorb so much water in a given time, about a liter (34oz) per hour. Also, not all the weight you lose through sweat is water. If you are maintaining your weight in hot conditions, you are probably overhydrating. I have personally experienced this in humid heat, having to pee during a race simply because I was overzealous about drinking before and during.



    http://www.hammernutrition.com/za/HN...ARTICLE.ID=299
    34floz is a little over 2lbs of water. So you would have to be losing more than 2lbs of water weight an hour to exceed that absorption rate.

    Articles on hydration during exercise:

    http://sportsmedicine.about.com/cs/h.../aa053001a.htm

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323420/

    http://www.runcim.org/data/ProperHyd...nceRunning.pdf

    http://journals.lww.com/cjsportsmed/...Running.7.aspx

    http://www.uni.edu/dolgener/Advanced...uid_intake.pdf
    Last edited by Yeti2424; 11-06-2009 at 08:28 AM. Reason: spelling
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