Fitness and sweat

[ny biker]

Interesting stuff from Chris Carmichael on how you sweat more as you become more fit.

http://www.trainrightblog.com/2011/0...oure-more-fit/

He added this in his email newsletter:

"For the vast majority of athletes, the easiest way to improve training and racing performance is to consume more fluids. Most athletes -- and most people -- are chronically dehydrated, and consider this: if you're dehydrated going into a workout and you don't drink like you should, there's no way you can have a high-quality training session. Similarly, in relation to sweating and core temperature regulation, athletes adapt to be able to sweat sooner and more profusely, but your body won't activate those enhanced cooling mechanisms unless there's fluid available to use.

So how do you manage your hydration to optimize your training?


Drink more off the bike: When you wake up, with every meal or snack, and during the evening, consume a 20-ounce glass of water, along with whatever else you're eating and drinking.

Aim for 2 bottles an hour on the bike: When you're well hydrated on the bike, your muscles function better and you are able to regulate core temperature better, which mean you can produce more power. Better yet, make one of those bottles a sports drink like GU Electrolyte Brew so it provides carbohydrates, electrolytes, and fluid all at once.

Consume 150% of what you lost: Within two hours of getting off the bike, aim to consume 150% of the water weight you lost during your ride. So if you lose two pounds -- 32 ounces -- during your ride, you want to consume 48 ounces afterward."


I actually aim to drink 1 bottle per hour, and I don't think I'd be able to drink two, even on a hot day. I also can't drink 20 ounces so often during the day like he recommends. And I'm pretty sure I get enough fluids every day and during rides. I think his recommendations might be geared more towards athletes who weigh more than me (i.e., men).