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hydration...(11 posts)

hydration...dustin73
Jun 5, 2001 6:30 PM
ok, this is simple...can you guys give me some basic ideas on hydration? anything, and everything will help...

why am i asking? well, a couple weeks ago i had a little accident and the EMS people told me that i was dehydrated. so i tried to drink more fluids. however, lately, while i'm riding, i notice that i'll go an hour, and only finish off a half bottle of water, and i don't think that's good in 95 degree weather...especailly when the humidity is 30-40%. then yesterday while working at the golf course (outside, but not sweating), i drank 140-180oz. of water, but used the b-room twice, so i'm thinking that i might be slightly dehydrated. do i need to be careful while riding, and make myself drink more?
Some guidanceKerry Irons
Jun 5, 2001 6:43 PM
Basic rule for warm weather (70F/21C and above) is to consume one oz. (30cc) of fluid per mile. As it gets hotter/more humid, fluid needs may rise to double that figure. Low humidity means your sweating is more effective as a coolant, so you will sweat less when it is dry (30% RH is dry) than when it is humid. Some ways to tell if you're properly hydrated are 1) urine should be pale yellow and 2) you should be having to get up once per night to pee. Also, try weighing yourself before and after a ride. Essentially all weight loss is water - 1 lb = 16 oz, 1 kg = 1 liter that needs to be replaced.
re: hydration...JL
Jun 5, 2001 7:32 PM
Great advice above from Kerry. I just went through some hydration issues myself. Thought I was having heart problems, dizziness, etc. just 10 miles into a morning ride. Turns out I wasn't hydrating enough. It hasn't been too hot here in PA lately, but I was still having these problems. Doctor made me take a stress test and found out nothing was wrong, but someone here (DrPete) suggested maybe hydration and my doctor agreed that may have been it.

Now I make sure I drink plenty at night (when I would usually "forget" to), and not just during the day (when I would tend to drink more). Now if I get up during the night, I usually have to pee, and I drink again as soon as I wake up. I make sure I use Cytomax or HydraFuel in my water bottles as I stay hydrated better longer (got me through my first Metric Century on Sunday without a problem). I agree with Kerry that you should need to pee once during the night and it should be pale yellow/clear. Another suggestion I've read force yourself to drink every 10-15 minutes of ride time. An alarm on your computer or watch can help you time it maybe.
It may take some "playing" to get what works for you, but you'll figure it out. Good luck and hydrate, hydrate, hydrate.

John L.

P.S. Watch the alcohol. It dehydrates you a lot.
Hydration as a Lifestyle and (scary) EMS intervention.blue bayou
Jun 5, 2001 10:15 PM
If I was paying you to stay hydrated, you'd figure it out.

Well, that might be a bit extreme, but not far off the mark. There are so many factors that effect hydration; activity, work environment, weather, food intake, caffine, booze, prescription and nonprescription drugs, body mass, on and on...and on.

Here is the contract. It is your body and your life. EMS stepped in. Now you have a credit.

DRINK WATER. Drink it early and often. Stay away from caffine and booze. DRINK WATER. If you are taking ANY medication, find out how it may affect hydration. DRINK WATER. Before a ride, DRINK WATER. During a ride, DRINK WATER. Invest in yourself, get a Camelback or similiar device. Whatever it takes.

In a recent post, I made a joke about Dextrose being my favorite drink. Take it from me, Dextrose IV is no fun. (courtesy of EMS)

Know what I mean?
Although it's become a bit of a joke around my house, I'mbill
Jun 6, 2001 7:20 AM
continually preaching the bounties of hydration. Have a headache? Drink some water. Tired? Drink some water. Just don't feel right/coming down with something? Drink some water. Bad hair day? you get the idea.
And, although it's a bit of a joke, my wife and my friends (and even my six year-old seven tomorrow! daughter have bought into it. Your body needs water. If you go more than two hours without peeing (except when you're sleeping and your body slows down) you're not drinking enough.
peer pressure=bad. hydration pack=good! use a camelback!Haiku d'état
Jun 6, 2001 7:49 AM
it's the one thing that's enhanced my ability to ride longer distances and times. all the cool people use 'em (just kidding). though some cyclo-snobs might look down on hydration packs, i see a good number of serious recreational riders using them on long club rides and organized events. i've used 'em from day one on the road bike, since i was mtb first.

sure, on a century or long ride, you can stop from SAG to SAG and refill, but it's much easier to drink from (IMO) a hydration pack, more self-supportive, and you can use your water bottles to carry mixed performance drinks, or carry one less or no bottles at all on the bike!

plus, i really dislike having to stop at convenience stores to refill water bottles.

good luck! glad to hear that you're ok from your EMS incident!
Listen to Jeffrey!!PaulCL
Jun 6, 2001 9:57 AM
He's right. Heck with the snobs, I use a camelback on longer (>50miles) rides. Why?? With that bite valve near your mouth for hours on end, you will have a tendency to drink more, therefore, you will perform better - and no more friendly visits from the EMS folks!

On shorter rides, I just use the water bottles on my frame. As a consequence of having to reach for the water each time, I find myself not drinking enough. My dehydration hits me at night, when I get drymouth...or is that the fifth of 'Jack' kicking in???? I dunno...
Water IntoxicationJerry near St. Louis
Jun 6, 2001 8:39 AM
Warning: There is a medical condition known as "Water Intoxication". It happens when you sweat a lot and drink only water. Your sodium level drops and death can happen. The US Air Force had a death in basic training about 3 years ago attributed to water intoxication. Of course, you can start feeling really bad from water intoxication way before death happens.

The cure is to ingest some salt with your water. Eating some salted pretzels or using a diluted sports drink like Gatorade will prevent the problem. Read more about it at:

http://www.aerotechnews.com/starc/2000/041800/Trainee_Report.html

http://sportsmedicine.about.com/health/sportsmedicine/library/weekly/aa051200.htm

http://my.webmd.com/content/article/1676.50497

Having said that, plain water is better then no fluid at all. Many more people suffer the consequences of dehydration than water intoxication. Back in the early '70s when we didn't know much about hydration, this big dummy once lost over 10 pounds of water weight during a hot century. I was sick for over a week afterwards.

Jerry
Drink all the time....JamesT.Kirk
Jun 6, 2001 10:44 AM
I have to agree with all the other posters. When I drink a lot of water regularly, I feel much better on and off the bike. I keep a 1.5 liter bottle nearby and go through several refills each day. I seem to drink more if I have a large amount readily available (kind of like the CamelBak concept), rather than having to refill an 8oz cup constantly. One trick I tried on a group ride yesterday, take a drink whenever you see someone else drink. I noticed I was drinking much more often and ended up having a great ride.
..." water water everywhere not any drop to drink" ...Breck
Jun 6, 2001 11:45 AM
..."water water everywhere and all the folks did shrink."
-old Sam Coledridge, Jr., Jr. *1

You City Folk are pissin' me off drinkin' the Palomar Mountain bottled 105 degree bi-polar two Hydrogen and one Oxygen molecules of deep well water bottle boutique. Do you know the galderned diesel water truck is runnin' up and down the mountain daily. The mountain i try and bike on but because of the tight turns where the truck trailer brooms you into the shoulder, the diesel's and dust [:0, anyone know this one?*2] smoke checking my otherwise pristine oxygen filled lungs, the air horn blastin' the Golden Eagles nesting in the tall Coulter pines wanting tah get a fair shot at the fish in Henshaw other than sat feed of "Fishing with Hank"(she don't like tha shootin' titles :),
the Etc.'s too Numerisimo to mention.

Drank plenty water outta tha tap pleeze. It's at least 3-nines pure; this ain't India yah know, Rudyard*4. Take Blue's advise and don't worry bout 'toxification none ...leave that to me and tah Palomar drankin' & drivin' crew. Load up tha Weatherford, Texas CamelbaK & tha Specialized H2O botts & "keep on drankin" *3.

ps, i wuz never intoxicated enuff to join the Air Force. it's semper fi for me boyz & i preferred waves over waf's once i put my sea bag down ;), dino.

Dustin73, put some salt in your diet along with the water. Morton's Lite Salt is good if you are paranoid about too much sodium. Lite salt replaces one half of the the NaCl sodium chloride salt with K potassium salt, KCl potassium chloride.

cheers

*1
"You Never Even called me By My name"
David Allen Coe, 1978 radio play.
[me and my bud Richard used to run along
singing this on the streets of Laredo, er um,
side walks of Mission Viejo ...sorree Marty.]

*2
"Diesels and Dust", album
Midnight Oil, Columbia 1987 LP!(liquorice pizza?)

*3
"Chicago Blues"
Johnny Young, Arhoolie cd

*4
"Ship me somewhere East of Suez, where the best is like the worst, Where there aren't no Ten Commandments an' a man can raise a thirst; For the temple bells are callin', and it's there that I would be-- By the old Moulmein Pagoda, looking lazy at the sea;"
from "Mandalay", Rudyard Kipling(1890), lines 43-46.
-The Literature of England, Vol. 2
Scott Foreman & Company, copyright 1948.
One Fine Post! BTW, you stumped me, 100%. nmblue bayou
Jun 6, 2001 12:19 PM