About cycling hydration

[Kiki]

Is there anyone could give me some advice on cycling hydration? I rode my bike for 50 miles yesterday and ended up in jerk and extreme exhaustion. I supposed there must have something with hydration. I took a bottle of 1L water but found it not enough for me. How can I avoid this next time?

 

[King Boonen]

Take more water.

 

[ray j willings]

when I wake up I always drink a 500ml bottle of water . Get rehydrated straight away. I then sip water through out the day. Keep your body hydrated.
So many people start rides and they are not hydrated "the bonk is calling"

 

[Kiki]

Re:

Take more water.

Simple but right one. Thank you.

 

[Kiki]

when I wake up I always drink a 500ml bottle of water . Get rehydrated straight away. I then sip water through out the day. Keep your body hydrated.
So many people start rides and they are not hydrated "the bonk is calling"

It is exactly what I should do. But how can I keep hydrated when I'm riding and don't want to stop? Does water bladder help?

 

[Bustedknuckle]

when I wake up I always drink a 500ml bottle of water . Get rehydrated straight away. I then sip water through out the day. Keep your body hydrated.
So many people start rides and they are not hydrated "the bonk is calling"

It is exactly what I should do. But how can I keep hydrated when I'm riding and don't want to stop? Does water bladder help?

would you rather 'not want to stop', and feel like crap after the ride or stop, get some water, then press on?

Take 2 bottles, drin frequently, if you run out, stop for 3-4 minutes, get more water, drink..you aren't in a race.

 

[ray j willings]

Is there anyone could give me some advice on cycling hydration? I rode my bike for 50 miles yesterday and ended up in jerk and extreme exhaustion. I supposed there must have something with hydration. I took a bottle of 1L water but found it not enough for me. How can I avoid this next time?

Hydrate when you get up. Sip water on rides. If you still bonk then your issue is not water you need more carbs "fuel"
Don't go mad the night before a ride and stuff yourself full of carbs. That's no good. Be consistent with your carbs.
Make sure you have enough energy in your everyday eating habits. If your riding longer than 90 mins then take some fuel "carbs " with you to snack on. Rice cakes .Jam roll. jelly beans etc Food is much better than gels IMO and easy to digest. If your near the end of your ride then can of coke should see you home [ not diet] .
Being consistent with your food and you will have plenty of energy. Carb the flip up.
One of my favs is rice crispie's I have at least 2 big bowls a day . If you count calories that's around 500 cals for 2 big bowls with skimmed milk. I also eat jacket potatoes , I have at least 2 everyday with beans or ravioli.
its all good . If you eat meat give it time to get digest before you ride I tend to eat burgars ,chicken etc after my rides and never to late at night. Lay of the caffine that has made a huge difference for my energy levels.
Riding is about energy so carbs is the way to go and being consistent with your food to keep you body fuelled and not go in to ketosis.

 

[jmdirt]

Is there anyone could give me some advice on cycling hydration? I rode my bike for 50 miles yesterday and ended up in jerk and extreme exhaustion. I supposed there must have something with hydration. I took a bottle of 1L water but found it not enough for me. How can I avoid this next time?

I agree with others who have already posted that its important to always be hydrated. Drinking water may not be enough if you don't have enough electrolytes in your system and/or you lose too many while riding. My stomach can't take sugary drinks so I use electrolyte additives like Elete (http://elete.com/about/).

 

[Alpe d'Huez]

As someone on here who actually suffered through a kidney stone, which was caused primarily by dehydration, I know this situation way too well.

One thing my urologist told me was, as Ray Willings noted, every morning you wake up, drink a large glass of water. Not just mornings you plan on going on a long ride, or hot days, every single morning. A good judge is that your urine should be almost clear whenever you go. Very light yellow. So get into this habit.

For my riding, if I know I'm going on a long ride, 30 miles or longer, an hour or so before my ride, I make sure to drink a good liter or so of water. If you're not good at the habit of sipping from water bottles, and don't want to stop to guzzle, then buy a Camelback, a good one. Make sure it fits, and I'd recommend a 3L if you're in a hot region, or planning on really long rides frequently. Half-century, metric century, etc.

Having said this, there is a condition called Hyponatremia you can get from drinking large quantities of water, and no electrolytes. But this usually involves things like drinking a gallon or so of water in a short period of time, like under a half hour. But people have done it, being overly concerned about dehydration. Just so you know.

 

[jmdirt]

Re:

As someone on here who actually suffered through a kidney stone, which was caused primarily by dehydration, I know this situation way too well.

One thing my urologist told me was, as Ray Willings noted, every morning you wake up, drink a large glass of water. Not just mornings you plan on going on a long ride, or hot days, every single morning. A good judge is that your urine should be almost clear whenever you go. Very light yellow. So get into this habit.

For my riding, if I know I'm going on a long ride, 30 miles or longer, an hour or so before my ride, I make sure to drink a good liter or so of water. If you're not good at the habit of sipping from water bottles, and don't want to stop to guzzle, then buy a Camelback, a good one. Make sure it fits, and I'd recommend a 3L if you're in a hot region, or planning on really long rides frequently. Half-century, metric century, etc.

Having said this, there is a condition called Hyponatremia you can get from drinking large quantities of water, and no electrolytes. But this usually involves things like drinking a gallon or so of water in a short period of time, like under a half hour. But people have done it, being overly concerned about dehydration. Just so you know.

Several years ago I listened to a pod cast about vitamin and mineral supplements, and the head researcher said that the best thing about those supplements is that most people drink them with 8-12 oz of water.

 

[bicyfy.com]

drink more water

 

[Bustedknuckle]

Is there anyone could give me some advice on cycling hydration? I rode my bike for 50 miles yesterday and ended up in jerk and extreme exhaustion. I supposed there must have something with hydration. I took a bottle of 1L water but found it not enough for me. How can I avoid this next time?

Drink more, eat more both before and during.

 

[Archibald]

Re:

As someone on here who actually suffered through a kidney stone, which was caused primarily by dehydration, I know this situation way too well.

One thing my urologist told me was, as Ray Willings noted, every morning you wake up, drink a large glass of water. Not just mornings you plan on going on a long ride, or hot days, every single morning. A good judge is that your urine should be almost clear whenever you go. Very light yellow. So get into this habit.

For my riding, if I know I'm going on a long ride, 30 miles or longer, an hour or so before my ride, I make sure to drink a good liter or so of water. If you're not good at the habit of sipping from water bottles, and don't want to stop to guzzle, then buy a Camelback, a good one. Make sure it fits, and I'd recommend a 3L if you're in a hot region, or planning on really long rides frequently. Half-century, metric century, etc.

Having said this, there is a condition called Hyponatremia you can get from drinking large quantities of water, and no electrolytes. But this usually involves things like drinking a gallon or so of water in a short period of time, like under a half hour. But people have done it, being overly concerned about dehydration. Just so you know.

got caught out with hyponatremia during a 12hr enduro (mtb) event because I didnt' factor in the water in the noodle cups between laps.
Basic deal is that the body can only consume/process about 750ml to a litre per hour. Unfortunately, we can sweat out more than that amount in an hour...
I was doing close to the litre per hour of drinking and the noodles were taking me beyond it. Thankfully, it was picked up by a medico who was patching me up after a crash.
Problem with hyponatremia is that, it produces the same symptoms as dehydration, but the outcome is that it will kill you (water poisoning). So, you'll be thirsty and thus the cycle of over drinking goes on

Your 'wake up' water drink has another benefit as it kick starts your digestive system, so is (and has been) the first thing I do every day.

 

[JaraM]

Re:

One thing my urologist told me was, as Ray Willings noted, every morning you wake up, drink a large glass of water. Not just mornings you plan on going on a long ride, or hot days, every single morning. A good judge is that your urine should be almost clear whenever you go. Very light yellow. So get into this habit.

Oh, and my urologist told me the opposite - I should avoid drinking a lot, cos I have floating kidney.
so I always have thirsty when I'm cycling.