How much water?

[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.

[Ninabike]

What SadieKate said. Also, I like to check the labels on various bars, etc., just to make sure they have some potassium. For example, some Power Bars have potassium, others do not. The amount of sugars can very widely as well between bars of the same manufacturer. Clif Bars all seem to have the same ingredients and all have potassisum, sodium and sugars.