Heat injuries and food

[Shaula]

Well, I am not alone!!!! Thanks for the response and the advise. I feel so stupid because I am the one that preaches to my daughters about fueling up and here I go!!!!!! I guess when you turn 50 you don't get smarter???? LOL

[Owlie]

I get the Shot blocks that have extra salt (I think they're the margarita flavor) since my diet isn't terribly high-salt and I seem to lose more of it than normal people. 40 miles is about the point where I need additional real food too.

If it's really warm, I take the Camelbak and fill up the second bottle with diluted Gatorade. I like the sound of Gu Brew, though.

[Crankin]

I also will use my Camelbak along with bottles, if I am doing a very long, very hot ride.

[westtexas]

If you are going no-sugar, you might try coconut water. Actually, to be honest, I don't know it's sugar content, but it's natural and supposedly is chock full of electrolytes. I have considered getting some of this to keep in my bottles for long rides - but my problem is I just never know when I'm going to be on a long ride and never plan accordingly (I ride until I don't want to anymore, which could be 10 miles or 50).

If you are going low-sugar are you also going low-carb? I found when I first when low carb, having Luna bars on hand all the time was great. Now however (6 months in) I can have a cup of coffee, set off for a 50 mile ride with just water, and be fine when I get home. I often don't get hungry again for many many hours (6+ usually) and have not yet suffered any ill health effects. It just takes a little patience to reset the way your body fuels itself - I took it easy on my rides until I was sure my body was good enough at burning fat and not dependent on sugar to keep me going.

[Melalvai]

Not really low carb, mainly just watching my GI. If I do have sugar, I try to have it with fruit or something to lower the GI. I'll try coconut water. I'm training for Bike Across Kansas and I'm just going to guess that coconut water might be a little hard to find out there.

I looked at the label on the V8, and it has sodium, potassium, and calcium. The only thing missing is magnesium, and almonds have that. Looks like bananas have all of those too, not sure how much.

[Savra]

If you are staying away from sugar and don't want to do Gatorade - Try Propel Zero. It says it replenishes and is zero calories, although it doesn't list potassium and that is one of the key things you need - especially in heat. I would end up throwing up if I tried riding in heat without my Gatorade. I mix half Gatorade and half water.

[Owlie]

If you are going no-sugar, you might try coconut water. Actually, to be honest, I don't know it's sugar content, but it's natural and supposedly is chock full of electrolytes. I have considered getting some of this to keep in my bottles for long rides - but my problem is I just never know when I'm going to be on a long ride and never plan accordingly (I ride until I don't want to anymore, which could be 10 miles or 50).

If you are going low-sugar are you also going low-carb? I found when I first when low carb, having Luna bars on hand all the time was great. Now however (6 months in) I can have a cup of coffee, set off for a 50 mile ride with just water, and be fine when I get home. I often don't get hungry again for many many hours (6+ usually) and have not yet suffered any ill health effects. It just takes a little patience to reset the way your body fuels itself - I took it easy on my rides until I was sure my body was good enough at burning fat and not dependent on sugar to keep me going.

Interesting!

As much as I love coconut water (I have a coconut problem!), if it gets warmer than "cold", I'd think it would make me queasy, but tepid liquids of all stripes do the same.

[OakLeaf]

Too little sodium gives me nausea, intestinal distress, lightheadedness. Too little calcium and magnesium give me cramps. I like Zenergize Hydrate - lightly sweetened with stevia, but just enough to offset the acid of the citrus flavor, not nearly as sweet as HEED.

I prefer to drink my calories in the form of HEED on shorter, harder rides, but when I'm out for more than four hours or so I need protein, and if I'm sweating much I need a lot more electrolytes than HEED provides.

[Melalvai]

I did a little comparison and found that per volume, V8 has almost 10 times the sodium and potassium as Gatorade. Plus it has calcium, iron, vitamins A & C, fiber & protein in addition to the carbs. I like V8 even better now!