Hydration/Endurolyte/Electrolyte Issues

[emily_in_nc]

Here are my estimates for today's ride. 54 ounces of Clif drink, 48 ounces of water, and 16 ounces of chocolate milk, post-ride. The ride itself was less than 3 hours long. Yeah, I think I drank too much...Alex

I agree. On a ride of that length, I would have drunk about 48 oz. total even on a hot day. You have to be careful with drinking too much water, though the fact that you drank a lot of the Clif drink (with electrolytes/sodium) instead of only plain water hopefully made it just uncomfortable, not dangerous. Check out: http://drbenkim.com/drink-too-much-water-dangerous.html

Emily

[maillotpois]

wow. that's way too much water. a bottle (20 oz) an hour - sports drink, not water - should be enough unless you are at high altitude or it is over 85 degrees. even if at altitude or high temps you can only absorb 20 - 30 oz per hour. you had double that.

[Alex]

Hmm, 20 to 30 oz. an hour? That's good to know. I am at altitude and the temps were in the 90s. I guess I overcompensated...

I'll try some different things tomorrow, and I definitely won't drink quite so much.

Alex

[maillotpois]

Hey, your heart was in the right place - you were trying. That's just too much water.

[SadieKate]

Alex, are you riding at a different altitude than you live? If it is the same, it's really only the humidity that you need to worry about in addition to the heat. If you're riding at higher altitude than you live, your respiratory rate may increase and you'll loose water through more rapid breathing.

MP, correct me if I'm wrong.

If you live in SLC at 4,400-5,400 ft (depending on your location) and you're riding in the same general area/altitude, you should only have the humidity and heat to worry about. If you live at sea level and go ride at 5,000 ft, then your breathing will quicken and you'll loose water more quickly.

I'm in agreement with everyone on the over-hydration.

[SadieKate]

Margo, I like this online conversion calculator because it gives you the imperial and US options.

http://www.onlineconversion.com/

[maillotpois]

SK - true.

And, Margo - a bottle. Like a bike cage bottle = 20 oz roughly.

[margo49]

Wow! Have put it on favourites!
And, I was right! (altho' not to 9 decimal places)

[margo49]

Hmm, 20 to 30 oz. an hour?

alex

What is that is litres - 600 ml? Please.

Btw, I am usually fine with metric conversions but get confused with liquid American as it is diff from liquid Imperial.