Dehydration next morning- after long ride

[shootingstar]

Seems like I often have this happen to me..even if I hydrate myself well during any long ride. Usually it's a ride over 80-100 kms. long.

I make sure I drink / have alot of fluid too at supper. And have so much that I am bloated and happy-full with other food too.

Next morning I wake up noticeably dehydrated..enough in the throat, etc. I'm not dizzy or anything.

But there's not much more fluid I can ingest the evening before. Is everyone else like me?

[Biciclista]

your body can only rebuild so fast. Your cells can only absorb so much water at any given moment. You ARE drinking electrolytes, right?
So you need to pay attention to the signals; thirst might mean you need more water but it also might mean you need something else too (like protein, salt..)
And yes, it happens to me. After a hard ride I find that i am still craving water for the next day and then some. So i just keep drinking. and I drink some nuun as well.

[OakLeaf]

+1 on the electrolytes.

I sweat like crazy, but if I hydrate well before and during, I won't be dehydrated afterwards. That could be anywhere from 1-2 liters an hour. What I will experience, very easily if I'm not careful, is mild but persistent hyponatremia.

Shootingstar, refresh my memory, but aren't you the same one who posted about trying to reduce your salt intake? Sounds like maybe you need to increase it...

[shootingstar]

I only am willing to eat food with noticeable salt just before/during a ride.

Think I covered this territory well yesterday since:

Evening before ride, I had a hearty mussel soup with veggies cooked in broth.
For lunch at 9:00 am- (breakfast was at 5:30 am for me) I had a grilled proscuitto, mozarella and red pepper sandwich, with coffee and gelato. As you both know, proscuitto is very salty.

Then for next few hrs. it was sips of water. I cannot slug back huge amounts of water each drink, my stomach just feels uncomfortable and it induces my bladder to empty far too frequently. I could not eat at noon since at that time, we were in an area where there were no restaurants nearby. That's why I had lunch at 9:00 am.

Later in afternoon, had half sandwich made from olive bread and hummus. Bread was embedded with salted green olives.
then later an apricot.

More water along the way.

By 3:30 pm, near end, I had 1.5 bottles of grapefuit juice and a hazelnut medium sized cookie.

At 6:30 pm, made myself a large platter of veggie stir fry with green tea noodles. Handfuls each of fresh blueberries, raspberries and cherries. 3 cups of tea with milk for rest of evening. Really I don't enjoy drinking much water.

I do feel careful about salt intake..since soy sauce, even if low-sodium, still has salt and I use it nearly daily in cooking. My mother has had high blood pressure for last 20 years and long ago, ordered by doctor (Chinese-speaking which my mother needs for her understanding. But also the guy probably knows how salty Chinese cuisine can be, if not altered.) to drastically reduce her salt intake. And she has done this diligently, but she still must take medication.