dehydration

[ehirsch83]

I have been severely dehydrated the past few days and am wondering what works for some of you.

Here is a little detail on my normal days, so it may explain why I am having such an issue!

I teach horseback riding to little kids 4 days a week, and 3 of those days I am schooling 2-4 horses a day also. So, I am out in the hot Florida sun in jeans, a shirt, half chaps, and a helmet from about 8-1(I take the helmet off when I am off of a horse). I then come home, take a short nap, and then get on the bike for 2-3 hours.

The days I am not at the barn I usually stay indoors all day except to get on the bike for a few hours.
And then Monday and Wed. night I go to the gym for ab class and power stretch/yoga class. So, I may have one day a week when I am not doing something active.

So I have been using Hammer's HEED in my water bottles when on the bike, and then drinking plain water throughout the day, but lately I have been feeling like I am always needing a nap in the middle of the day.

Then, today I woke up and was exhausted, went to the grocery, came home,then went and got some pedialyte and took a nap. I felt like I couldn't wake up- my phone would ring and I couldn't even move to get it. I was also having horrible nightmares.

So prior to that horrible 2 hour nap I had half a bottle of pedialyte, and then I went out on the bike for a short 30 mile spin. I didn't feel all there though, so i turned around and only was out for 24 miles(but with winds starting from 15mph from the ene and gusts in the low 20s, so not that much fun.)

Anyone have any suggestions on staying hydrated better so I don't get to this point again?

[Zen]

It sounds like you just need a good rest. A week off from riding & gym at least.

[maillotpois]

Heed is great stuff, but I don't believe it has any electrolytes in it. You might be better off trying something simple like Gatorade that does have electrolytes, or taking endurolytes or having some V8 or something along with that water/Heed. Your body will process the liquid better (and it's a heck of a lot safer) if you take electrolytes along with the liquid.

[Torrilin]

Lemonade/limeade/orange juice also have electrolytes. If you *really* hate electrolyte drinks, a bit of salt substitute mixed with water (KCl rather than NaCl) should help. Some other fruit juices have good electrolyte contents... I go through Trader Joe's store brand "peach juice" at a stiff clip since it has a lot of electrolytes. It's actually white grape juice mixed with peach concentrate, but it's pretty tasty stuff. Bananas, potatoes, and some other rather unlikely sounding things also have good electolyte contents.

[Dianyla]

Have you thought about wearing a Camelbak while you're riding and schooling? That way you'll always have water within reach.

[twiggjlm]

Have you tried Smartwater? They sell in virtually every store. It is water enhanced with electrolytes and there isn't any taste or sugar. I drink it every day and it fits really well in the bottle cage on my bike. I also have my electrolytes checked. It's a simple blood test. You may want to have that done to see if anything is low. Just a suggestion!

http://www.glaceau.com/ This is the website for smartwater.

[ehirsch83]

Thank you every one for your responses!
HEED does have electrolytes in it. I prefer not to drink things like gatorade, because I try not to put high fructose corn syrup in my body(i'm one of those odd ones),but on my long rides I usually stop at 7-11 on my way back(about the half way point) and I do get a bottle of gatorade. Otherwise, I stop and refill my bottles with plain water.
I took it easy on the bike this morning, short 24 mile ride- but still felt awful when I got off, and I just came home from work early(didn't ride any horses, just taught a lesson). So I think I am going to take a nap and see if I feel any better.

[Dogmama]

I've been mixing Emergen-C and Accelerade in my water bottle lately. Noticing that I feel much better post-ride. In Tucson it's pretty hot & humid - OK - 40% humidity is humid for us!

You said you ride 2-3 hours in the afternoon? What is the heat like?

[ehirsch83]

I've been mixing Emergen-C and Accelerade in my water bottle lately. Noticing that I feel much better post-ride. In Tucson it's pretty hot & humid - OK - 40% humidity is humid for us!

You said you ride 2-3 hours in the afternoon? What is the heat like?

Hey Dogmama!(love the name)
I put Emergen-c in one of my bottles on some rides, I also drink it daily! great product.
I guess my afternoon rides are really early evening rides. I try not to go out before 5, but sometimes I have to go around 4. Around 6:30 it starts to cool off, by 7:30 I am off the bike because the sun is setting(to many crazy drivers down here to even consider riding after dusk).

The heat here in South Florida right now is in the high 90s, with the heat index it has been feeling around 105(that is according to the weather channel).

At least my work schedule has changed now that school has started, so I know have 4 mornings that I can get on the bike, and it is looking like I might soon be able to get on every morning!

I just got back from a 45 miler, and it was sooo much cooler early on(started at 6). I actually feel energized now, instead of feeling like I need a nap.

:-)

[OakLeaf]

Sugar actually helps the stomach empty faster, which is important for maintaining hydration on those hot days when you're sweating 2-3 liters an hour. If you don't want the HFCS (and I'm with you on that one - not to mention the artificial colors and flavors, yecch) and don't want to have to clean fruit juice out of your bottles, you can mix your own hydration solution.

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

Shake or stir it vigorously to mix and keep it in an airtight jar, preferably glass. Use 3 Tbsp per liter of water. You can add essential oils for flavoring if you want.