|i got severely dehydrated yesterday - - -||liv2padl|
Jul 22, 2002 4:23 AM
|i live in northeast carolina where the temperature has been hovering in the mid-90's with heat indices of 105+. i thought if i got on the road early (07:00) and drank alot of water i'd be fine. wrong! when i left the house the air was thick and the fog dense. it felt really sticky and hot. i rode 50 miles --- medium pace (17) and drank what i thought was alot of water (three bottles). at about 35 miles i felt loose and picked up the pace to 20. big mistake. within 5 miles i developed a severe headache and cramps in my thighs. i rode 10 more miles and had to stop to stick my head under some guys outside faucet. it helped a little but the positive effect wore off within two miles. drank another bottle and still had ten miles to go to home. it was not pretty. i felt awful, dizzy, headache. i made it home and took a cold bath. i felt really lousy for the rest of the day and still this morning i have a headache and feel really bunk.|
|Did you drink any electrolyte replacement? nm||MXL02|
Jul 22, 2002 4:35 AM
|re: i got severely dehydrated yesterday - - -||madstork|
Jul 22, 2002 4:55 AM
|I live in the Piedmont of NC and had a tough ride on Saturday. Left at 4:00 but it was still hot and very humid. Sunday's ride was no better. Early start at 8:00 but was feeling very hot by 9:00.
FWIW, here's my advice for these days of 85+ and high humidity. Make sure you are hydrated BEFORE you ride in this kind of weather. Drink water throughout the day if possible, every day of the week. On your bike, go with a sports drink - any kind you like. I like to take 2 big bottles of Gatorade (I mix from a powder) and another bottle of just water. If you pass convenience stores, use them. Cold water and Gatorade usually available at those. And if necessary, back off on the pace. You saw what happened when you cranked it up. It's o.k. to do that, but remember it's not spring or fall now, so keep the intense sessions limited in time and effort.
If you felt really bad the next day, you were probably still dehydrated. After this kind of ride, continue to drink fluids throughout the day until bedtime. When you wake up the next day, start up again. I'll drink Gatorade as well as water between rides to get my water stores back up. When I don't, I have the same symptoms as you.
Hope this helps.
Jul 22, 2002 5:52 AM
|Water alone dilutes your electrolytes, this can lead to severe cramping. On hot rides I'll add about 1/2 teaspoon of salt to my sports drinks, I carry small packets of salt in a ziplock on long rides. This has nearly eliminated my cramping problems. I like Hydra Fuel and Gator Aid, limon-lime flavor.
Jul 22, 2002 6:57 AM
|Try adding Lite Salt to your sports drink. Lite Salt is about 50/50 sodium and potassium. 1/4 teaspoon provides about 10-20% of your sodium and potassium daily requirement. Most sports drinks have very small amounts of sodium and potassium, if any. I have reduced my cramping and increased my endurance by creating my own sports drinks with cheap powdered drink mix, ruby red grapefruit juice, water, and Lite Salt.|
|ok, i'm going to try electrolites - - -||liv2padl|
Jul 22, 2002 10:48 AM
|and maybe add a little "lite salt". i've been drinking Crystal Lite ... can't drink plain water as i don't like the taste and tend not to drink enough. the flavor of Crystal Lite helps me drink more but evidently still not enough. i'll try some Gator Aid or sports drink next time. thanks guys. dan|
|Related Q: sugar-free sports drinks?||TypeOne|
Jul 22, 2002 11:34 AM
|Has anyone heard of this?
I have diabetes and have to watch my carbo intake very carefully on long rides, so I have avoided Gatorades and electrolyte drinks that force me to take extra insulin. Too little insulin would cause my blood-glucose level to spike. When my bg rises, my kidneys will try to evacuate the excess sugar, which can exacerbate dehydration. I usually drink water and a pinch of salt instead of those glucose-heavy sports drinks. Of course I don't try to avoid eating carbs during a ride (that would be a quick way to bonk) but sports drinks are full of empty calories for me that I would rather not play with. Does anyone know of a low-cal option to help me avoid dehydration?
|Related Q: sugar-free sports drinks?||TUT2222|
Jul 22, 2002 12:16 PM
|I too, am type 1, and found a drink called Champion Lyte at the grocery store with the Gatorade type drinks. I honestly haven't tried it yet, but it has no carbs or caffeine. Actually, it doesn't seem to have much of anything in it, it also has no calories.|
|Hammergel: no simple sugars. Check it out. nm||Brooks|
Jul 23, 2002 2:15 PM
|re: i got severely dehydrated yesterday - - -||aliensporebomb|
Jul 22, 2002 12:28 PM
|Last year my friend and I decided to go mountain biking on a paved trail in South St. Paul, MN.
At the time, it was 100+ degrees with 110+ heat index.
It was the same day that Corey Stringer of the Minnesota
Vikings got heatstroke which later lead to his death (but
we didn't know it was THAT hot at the time).
We both had camelbaks and both were completely filled. I
also had mine set up where I had chunks of ice in the
reservoir to keep me cool.
On the trail that ice melted in probably two and a half minutes.
When we got towards the end of the trail we noted a large
area of trees providing shade which helped a lot, but by
the time we were back at the parking lot we were out of
water - we sucked down a full 70 oz. reservoir in what
seemed like 20 minutes. I didn't feel nauseated, but I
did feel fatigued more than usual. But at one point I
started getting the chills which I knew wasn't a good
When we got to the parking lot, we noticed they had an
area for free public water. We filled up our camelbaks
and drank heavily and then let the water fountain squirt
us which felt great but we were really tired - like we'd
gone on a very long excursion, miles longer than the
We went to a local restaurant and sat there and ate and
just sat almost motionless. After that we went back home
and I got dropped off, and my friend went home. We both
took cool showers and I took a nap since I was feeling
really, really tired.
I only found out later than Stringer had gotten heat
stroke and fell into a coma and died.
Later that night we went to a local lake to go swimming
figuring it would be a good way to cool off.
At NINE PM at night the lake's water temperate was in
the 98 degree range - it felt like a stiflingly hot bath.
And this in Minnesota!
Be careful out there, the heat can do worse to you than you