How much water?

[Monica]

Hi,

It may sound stupid but I just came back from a ride (55 km) and it seems I cannot quench my thirst. I drank a full liter before the ride, the 2 liters I had during the ride and now, 2 hours after, I am finishing a second of 2 more liters. The ride was a bit windy but not hot. It seems that I need more water riding than running. Any of you experienced something like that?

Am I wrong to assume that the wind is the factor?

Monica

[Grog]

Not sure about the wind, but try adding a pinch of salt to your water. (Just a pinch.) It will increase water retention which is good while you're on the bike. Or eat salty foods the day before a ride (harder to dose that way though!).

Enjoy!

[Pax]

Am I wrong to assume that the wind is the factor?

Monica

Lots of motorcycling magazines tell you that wind will dehydrate the heck out of you. I'll make the leap and assume the same could be true for cycling?

[Honeywell23]

I've read many a time that you should do 8-16 oz's an hour before the ride. Then take a big gulp or 2 every 15 minutes. I bet the wind isn't helping your situation. This also sounds weird, but it seems like when I drink too much water before a ride, I seem to be more thirsty during the ride. I could just be weird, LOL

[Monica]

Thanks for the replies, I will try to those tips and see. It is the 3rd time I notice that. I train and run half marathon races but I don't recall feeling that thirsty.

[FreshNewbie]

Hi Monica,

I must say that the same thing happens to me also. Every time I go on a ride with my boyfriend ( and he is way more experience rider) I drink twice as much as he is. I do believe that your body knows how much water it needs to recover from a fitness activity. I usually drink about 1.5-2 cycling bottles during a 30 mile ride and then at least frew glasses at home. I personally don't see anything wrong with the fact that you are thirsty, as long as you are not fueling yourself with sugar enriched drinks.

Enjoy your rides :-)

[Melodylynn]

I try to drink at least 60+ ounces of water per day, just water. I find that I hardly drink at all during my rides because I work on hydration daily. If I drink too much right before I ride it makes me feel sluggish and sick. Try upping your daily intake of water or non-cafinated beverages.

Melody

[Dianyla]

Are you mouth-breathing a lot? That could increase dryness in the mouth and promote thirst.

Also (not to be nosy but...) how's your urine output? I have a poor sense of thirst so I judge my need for water intake solely on frequency and color of urine. It should be a very pale yellow tending to clear color, but not more frequent than 60-90 mins. If you're going once an hour or even more often, you may be drinking too much and you could become electrolyte deficient. However if you are drinking that much and not going excessively then perhaps you really do need the water.

I do not run so I can't compare running vs. cycling. However, what I have observed is that cycling has this mysterious way of requiring a serious amount of calories and water every hour to stay properly fueled, whereas I can hike for 3-4 hours just sipping water and then stop for a good snack. Even starting on a full tummy, if I ride for 3-4 hours without eating I will bonk, hard! And I don't feel that I'm working so much harder on a bike than I am carrying a backpack up a mountain, if anything cycling seems easier. Strange stuff.

[abarensfeld7]

However, what I have observed is that cycling has this mysterious way of requiring a serious amount of calories and water every hour to stay properly fueled, whereas I can hike for 3-4 hours just sipping water and then stop for a good snack.

Yeah, what's up with this!? I completely understand why carb fueling & water intake is important in cycling and I definitely know that I need to keep eating and drinking when on long rides...but why doesn't it seem to be so important during other long, intense activities? Weird.

Now that I think about it, though, maybe it's a simple as the fact that any serious cycling means a longer workout than other cardio type activities...i.e. besides you marathoners, how often does a 3 hour run happen!? All team sports are usually in the 1-1.5 hour range, etc...

But you're burning more cal/min with running/soccer/etc! Hmm...

[nuthatch]

Yeah, what's up with this!? I completely understand why carb fueling & water intake is important in cycling and I definitely know that I need to keep eating and drinking when on long rides...but why doesn't it seem to be so important during other long, intense activities? Weird.

This fat/calorie burning thing with cycling is one of its glorious mysteries! I wonder if it might have more to do with our body/muscle/metabolism type and how we react to that specific kind of movement. I know we've heard from others here on TE who don't eat much at all when they ride or have trouble continuing to drop weight even though they are riding alot.

I've found I drink alot more with cycling, too. So much that I'm always on the lookout for a private shrub on the road But I'm a mouth breather and I think that makes me sip alot.

[abarensfeld7]

haha amen sister on finding shrubs...
by 45 miles i'll have drunk two large bottles and be looking for a restaurant or store to refill them!

[Ninabike]

Don't forget the importance of electrolyte replacement along with water. Remember, when we exercise and perspire, we are losing potassium, sodium and chloride. When we drink plain water, not only are we not replacing the lost electrolytes, we are actually diluting what electrolytes we have left. All the more so if we drink a LOT of plain water. Thus the significance of Gatorade or similar product.

[nuthatch]

Don't forget the importance of electrolyte replacement along with water. Remember, when we exercise and perspire, we are losing potassium, sodium and chloride. When we drink plain water, not only are we not replacing the lost electrolytes, we are actually diluting what electrolytes we have left. All the more so if we drink a LOT of plain water. Thus the significance of Gatorade or similar product.

Which brings up the subject of exactly how much electrolyte drink you actually drink. Do you drink it along with water or instead of water? I can't imagine drinking nothing but Gatorade on a long ride but some of the other products that aren't so sweet would be okay in addition to water. I just can't bring myself to drink only a flavored drink and not good old water as well.

[Rakekay]

Does anyone know if Propel "counts" for electrolyte replacement, or does it need to be Gatorade? I'm not a big fan of Gatorade, but Propel tastes mighty good to me in the middle of a long, hot ride. However, I did my second long ride today (34 miles -- I've only been at this for about two weeks) drinking water and Propel and by the last five miles I was bonking hard. Barely made it through those last two. I'm not sure if it was lack of electrolytes, not enough to eat (I had a bagel before I left the house but when I tried to eat a granola bar after about an hour-plus I found I just couldn't stomach eating anything), not enough water or just plain still need to work on my stamina.

Any suggestions appreciated.

[SadieKate]

Bonking is related to calorie intake. Spasms and cramps are generally the symptom of electrolyte loss. You need both on a long ride which Gatorade does supply but you don't have to get either one from your liquid. Energy bars, gels and other snacks (I like PayDays) can provide the carb calories. Endurolyte capsules or something similar can provide the electrolytes. You still need to power in the water but it doesn't HAVE to be Gatorade or Cytomax or whatever.