Off-bike hydration

[Becky]

I've always had trouble with drinking enough on the bike to stay hydrated, which means that I can spend hours or even days trying to "catch up", even after short commutes. I need to set a timer or something to remind me to drink on the bike.

But what about off the bike? I'm not real keen on using Vitalyte/Gatorade/etc. if I don't need the carbs for energy- too much sugar. I've tried Camelbak Elixir (yummy, but very fizzy) and Nuun (berry flavor- blech).

What works for you when you feel like you just can't get and stay hydrated?

[BleeckerSt_Girl]

Not trying to be facetious, but......water. ;)

[indysteel]

Not trying to be facetious, but......water. ;)

+1.

I try not to drink my calories off the bike. My only exception is milk.

[Becky]

I drink plenty of water off the bike, and I'm careful not to drink too much at once, e.g., more than my body can absorb. However, once I get to the headache stage of dehydration, no amount of water gets the job done, and simply results in many trips to the toilet.

[ibcycling]

Maybe you have something going on that isn't just dehydration? My mother was drinking tea and water like a fish but couldn't quench her thirst right before she was diagnosed with Type I diabetes. If you're drinking enough water that you have to pee all the time you're not dehydrated.

Good luck

[Becky]

Maybe you have something going on that isn't just dehydration? My mother was drinking tea and water like a fish but couldn't quench her thirst right before she was diagnosed with Type I diabetes. If you're drinking enough water that you have to pee all the time you're not dehydrated.

Good luck

Already took care of that one- I *am* Type 1 D :D And yes, I think it contributes to my ability to dehydrate more readily than the average bear.

[han-grrl]

i've been into the mineral water lately with some lime or lemon - for that "pop" kind of feel

i also drink tea (mint, green)

[BleeckerSt_Girl]

So assuming you are treating your diabetes correctly....then what would cure dehydration as opposed to ingesting lots of water? I am not quite understanding this.
Are you suggesting some sort of sports drink would solve dehydration better than water?
If you are so dehydrated that you have a headache and drinking lots of water won't solve it for you, then I think this is something aside from ordinary dehydration and should be taken seriously. perhaps the headache is somehow related to sugar levels rather than dehydration?

[OakLeaf]

If I get dehydrated, water alone will not re-hydrate me (even if I can keep it down, which isn't always) - I MUST replace electrolytes.

Emergen-C is sugar free, although you have to use kind of a lot of it to get a significant dose of sodium and potassium.

[SadieKate]

Which Emergen-C mix are you using? The Electro-mix has no sodium . . . :p

I think I'll look for it and give it a try due to the high potassium. I'm getting less and less enamored of products that depend mostly on sodium as "electrolyte replacement."

[Becky]

If I get dehydrated, water alone will not re-hydrate me (even if I can keep it down, which isn't always) - I MUST replace electrolytes.

You mean I'm not the only one? It really does make me feel better to know that!

I've been "Googling" this afternoon and came across some electrolyte capsules- sodium, potassium, magnesium, calcium, etc. Have you tried these or similar?

[SadieKate]

There are many types of electrolyte capsules. You'll need to be more specific.

Endurolyte? Elete water? What?

[Becky]

Oh gosh...I can't remember what they were called! But it had never occurred to me that electrolytes would come in pill form.....I'm intrigued by the concept, but a little skeptical just the same.

//runs off to google Endurolyte and Elete.

[OakLeaf]

Which Emergen-C mix are you using? The Electro-mix has no sodium . . . :p

I've got the High Calcium kind. It's got 30 mg sodium and 110 mg potassium, 250 mg calcium, 50 mg magnesium and then the trace minerals.

If I'm home, normally I just mix my own. I mix up a batch (the following recipe, or double) and keep it in a jar. It doesn't taste like much, but it sure is cheaper (and conserves all the little plastic packets). You could add flavoring, the only caveat being if it's an acid it would react with the bicarb.

1 Cup Sugar
4 Tsp Salt
2 Tsp Potassium Chloride (Salt Substitute)
2 Tsp Sodium Bicarbonate (Baking Soda)

Use 3 Tbsp per liter of water

For the rehydration mix at home, I do include the sugar, because I've read that it really speeds up stomach emptying and absorption. If I'm not already dehydrated, then quick absorption isn't so much of an issue.

[SadieKate]

Oh gosh...I can't remember what they were called! But it had never occurred to me that electrolytes would come in pill form.....I'm intrigued by the concept, but a little skeptical just the same.Don't be! We've used both because we can supplement without taking in extra calories.

Elete is better for us because of the higher potassium, but there are lots of products out there.

[BleeckerSt_Girl]

Becky, you mention the 'headache stage' of dehydration.
Interestingly,headache is also one of the symptoms of certain electrolyte deficiencies:
http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/ency/electrolyte_disorders.jsp
If you still have unpleasant symptoms and headache that drinking plenty of water won't cure, then it's possible that the headache can be coming from a lack of sufficient electrolytes or other nutrients as opposed to being due to dehydration (insufficient water).
And yes, when we sweat a lot and become dehydrated we also tend to lose electrolytes and various other nutrients.

[gnat23]

Becky, you mention the 'headache stage' of dehydration.
Interestingly,headache is also one of the symptoms of certain electrolyte deficiencies:


...Holysnot. This could explain why I used to get a headache at mile 40 like clockwork.

-- gnat! (MWAH! I love this messageboard!)

[TahoeDirtGirl]

You can get tested for electrolyte levels in your blood. My surprise was finding out my potassium and sodium were low. I got a prescription for potassium and sodium, well...that one was easier. I don't get a headache with my electrolyte levels, I get my heart palpitations back-not as significant as I've had them before, but they start to bother me and I get that fluttery weird feeling. Yuck.

[Smilie]

If I'm home, normally I just mix my own. I mix up a batch (the following recipe, or double) and keep it in a jar. It doesn't taste like much, but it sure is cheaper (and conserves all the little plastic packets). You could add flavoring, the only caveat being if it's an acid it would react with the bicarb.

1 Cup Sugar
4 Tsp Salt
2 Tsp Potassium Chloride (Salt Substitute)
2 Tsp Sodium Bicarbonate (Baking Soda)

Use 3 Tbsp per liter of water

What is this recipe for? Is it an emergen-c type recipe or an electrolyte recipe?

[Eden]

Why not try a different flavor of NUUN... personally I like berry, but they do have 4 more flavors. Elete and endurolytes are similar products, but I believe, have no flavor at all.

I'm one that gets headaches if I drink too much plain water, so I tend to supplement it with something.

[Becky]

Becky, you mention the 'headache stage' of dehydration.
Interestingly,headache is also one of the symptoms of certain electrolyte deficiencies:
http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/ency/electrolyte_disorders.jsp
If you still have unpleasant symptoms and headache that drinking plenty of water won't cure, then it's possible that the headache can be coming from a lack of sufficient electrolytes or other nutrients as opposed to being due to dehydration (insufficient water).
And yes, when we sweat a lot and become dehydrated we also tend to lose electrolytes and various other nutrients.

That's a really interesting article. Thanks for sharing.

[OakLeaf]

What is this recipe for? Is it an emergen-c type recipe or an electrolyte recipe?

Electrolyte recipe. Homemade gatorade.

[Smilie]

Electrolyte recipe. Homemade gatorade.

Excellent! That will sure cut the cost on drink mixes I purchase. I could put it in tea, or even buy the plain kool-aid packets to flavor it. Thanks!

[BleeckerSt_Girl]

What is this recipe for? Is it an emergen-c type recipe or an electrolyte recipe?

Just for further info,
Here are the ingredients in Emergen-C:
http://www.allstarhealth.com/f/alacer-emergen-c.htm

as compared to their ElectroMix electrolytes-only powder:
http://www.allstarhealth.com/f/alacer-electro_mix.htm

[aicabsolut]

I'll get a headache if I don't eat soon enough after a ride. If I get a headache during a ride, either my neck is stiff or I'm nearing the bonk zone. Dehydration headaches to me feel different, like a hangover. Electrolyte and calorie deficient headaches are kind of all over, and headache medicines don't usually help. Recovery food and a nap does :p.

[BleeckerSt_Girl]

I got a severe headache several times while riding my bike a couple years ago and couldn't figure out why. Turns out is was the non-polarized cheap sunglasses I had bought at the drugstore! :eek:

"Eat before you're hungry, drink before you're thirsty"- always a good thing to strive for.

Mostly I eat well before I ride and I'm fine- but then again my rides never exceed 50 to 70 miles, unlike like some of you super serious riders do.
On my longer rides I throw some electrolyte/vitamin powder into my water bottle, but anything less than 25 miles I just do plain water.

[OakLeaf]

That's funny, polarized glasses give me headache and nausea. I hate the iridescence of everyone else's windshields!

[BleeckerSt_Girl]

That's funny, polarized glasses give me headache and nausea. I hate the iridescence of everyone else's windshields!

Iridescence?? Hmmm....I don't see that on my good sunglasses. Maybe something else is going on here- perhaps it was just that my headache-causing sunglasses were cheapo in some other way that caused me headaches.
Anyhoo- my decent glasses are great for me. :)

I imagine that crummy sunglasses could indeed cause dehydration.....if they make you feel nauseous and you hurl periodically! ;)

[aicabsolut]

I've had glasses that didn't fit properly or put too much pressure (pinching or weight) on my nose give me big headaches. Those typically felt kind of like a sinus headache or weird migraine because of the pressure around the sinuses and behind the eyes. I am super picky about sunglasses.