Hot 48 miles and dehydration

[Catrin]

Had a sweet 48.5 mile ride this morning, but had a small problem after I had ridden about 38 miles or so.

My left calf started cramping and it got very hard to think. It actually took a mile or so of this for it to dawn on me that I really needed to stop - as I said my thinking wasn't very clear at that point. Stopped at a church and sat in the shade for 15 minutes or so, and ate/drank. Was fine for the rest of the trip.

Does this sound like a dehydration/electrolyte issue? Someone told me that the cramping made it sound like that but does it cause fuzzy thinking? I couldn't even remember what was in the water bottles when I stopped.

I had a bottle of Accelerade, a bottle of Heed, and 50 ounces of water in my Camelbak. I had all of that, but all that actually got drunk was the Accelerade and the water. I am thinking that just wasn't enough... I did refill my 'bak during the ride - though it only took about 6 ounces. It was almost gone when I finished.

Can't yet drink from the water bottle on the bike, one of the reasons I love my 'bak. So I get in the zone and at some point don't even think about stopping to drink from the bottle and in this heat I need more than water.

Am going out for another 30 miles tomorrow after church and am considering filling the 'bak with Heed. If I wind up having to replace the bladder then I will - it is only $25...

Feel fine now, knees are a little tender from the ride but that is all. Fought a mean and HOT head-wind once I turned around for the return part of my ride.

[Veronica]

How long were you out for? I tend to drink one bottle per hour of ride time. 48 miles can be anything from 2.5 hour ride in which case you should have had enough hydration to a 5 - 6 hour ride and certainly not enough.

Have you tried coasting and pulling your bottle out to get a drink?

Veronica

[Catrin]

How long were you out for? I tend to drink one bottle per hour of ride time. 48 miles can be anything from 2.5 hour ride in which case you should have had enough hydration to a 5 - 6 hour ride and certainly not enough.

Have you tried coasting and pulling your bottle out to get a drink?

Veronica

I was out for 4.5 hours, though actual riding time was 3:40 (had bad directions and kept having to stop to look at the map). The headwind on the return trip really had an impact on the length of my ride.

So, basically, I had 2 bottles of water + 1 bottle of Accelerade for 4.5 hours of a hot ride. I suppose that answers the question - that bottle of Heed would have probably done the trick for me. I did have a few Cliff Shot Blocs along the way, but only 3 of them (until I was forced to take the break and ate 2 more). Did have a Cliff bar halfway through the ride - they seem to sit on my stomach just fine in the heat.

I have tried coasting and reaching for the bottle - but it is a long reach for me just yet and it feels like I am overbalancing or something and have yet to be able to reach that far...

[ny biker]

Any time you find yourself stopping to check the map or whatever -- take a few big gulps. If necessary, pull over for no reason other to take a drink.

[Catrin]

Any time you find yourself stopping to check the map or whatever -- take a few big gulps. If necessary, pull over for no reason other to take a drink.

I tried to do that.... No problems drinking from the 'bak of course. The problem today seemed to be that once it got really hot, and I got into the hills (was surprised to find those, considering) and the hot headwind came that I just focused on the water and forgot about the Heed in the bottle - my body probably needed both more water and to replace the electrolytes.

It was the confusion that was a surprise to me, I've heard about the cramps.... Next time the Heed is going into the 'Bak

[Veronica]

I've been dehydrated and had cramps from it. I get a really bad headache. I don't get confused. I've even had the beginnings of heat stroke, when your body stops sweating and not been confused. So confusion for me, would make me concerned.

I guess it all depends on what is a normal state of mind for you.

Veronica

[nscrbug]

I tried to do that.... No problems drinking from the 'bak of course. The problem today seemed to be that once it got really hot, and I got into the hills (was surprised to find those, considering) and the hot headwind came that I just focused on the water and forgot about the Heed in the bottle - my body probably needed both more water and to replace the electrolytes.

It was the confusion that was a surprise to me, I've heard about the cramps.... Next time the Heed is going into the 'Bak

I suffered with severe dehydration once, and not only was I "confused"...but I'm pretty sure I was hallucinating too. I actually starting fixating on the white line (I think it's called "white line fever") that runs along the shoulder. It was almost like I couldn't take my eyes off that damn white line...I felt like a zombie. That was downright scary! I often forget to drink enough on rides, but I'm getting better about that. I really should start carrying 2 bottles with me, but we usually end up stopping at a gas station or two, to refill anyway.

[dianne_1234]

I remember my HEED instructions said to add your own amount of electrolytes, so you might want to check the nutritional information before assuming HEED will get you what you need.

[Catrin]

I remember my HEED instructions said to add your own amount of electrolytes, so you might want to check the nutritional information before assuming HEED will get you what you need.

hmmmm, on the back of my Heed container:

Heed provides:
complex carbohydrates
a complete electrolyte profile (looks pretty complete)
Supplimental Nutrients that buffer lactice acid, stabilize blood glucose levels and promote efficient carbohydrate metabolism

This looks great - IF YOU DRINK IT - which I did not

Not because I don't like the taste - I do - better than any other drink I've tried. So, I will drink it next time

[Dannielle]

My 70oz camelback lasts me about 2hours. I fill it with cytomax and when it's hot I add a little dash of salt plus a dash of Morton's lite salt for extra electrolytes. I get leg cramps without the extra electrolytes.

I would have needed much more than you drank. I tend to sweat profusely though so it's possible I need more than average. My daughter drinks nowhere near the amount I do when we ride.

It definitely sounds like you were overheated...hydration and fueling may have played a part. Sounds like a break was the right things to do!

[CommuterChick]

This thread has been very instructive. This has been my summer of longer rides -- canyon and prairie, lots of headwinds, and while no confusion or hallucinations, I started to have what I call gnatstorms of microseizures. I do have epilepsy, but I haven't had seizures in years, and these were only happening immediately after rides. I thought it might be due to dehydration, so really tried to up the water intake, but still wasn't doing it. I told my ride buddies, they started building extra marcy-water-stops into the organized rides we did, gotta love your ride buddies.

I'd never even tried gatorade or shot blocks (I call 'em fake jello shots) before, but started this summer, and so far no more seizures. Now I'm having energy swoops, highs and lows, more often lows, so have to figure out how to manage this, so turned to Team Estrogen for some collective wisdom. I bought some Heed yesterday after a 50 mile dry and windy ride. I will be rereading this thread and looking elsewhere on Nutrition/Hydration for ideas on spike mgmt, but thank you for your willingness to share your experiences -- I'm feeling less pathetic now.

[Catrin]

I bought some Heed yesterday after a 50 mile dry and windy ride. I will be rereading this thread and looking elsewhere on Nutrition/Hydration for ideas on spike mgmt, but thank you for your willingness to share your experiences -- I'm feeling less pathetic now.

I hope the Heed works for you - FOR ME Heed works great, and for rides over 2 hours I add in Accelerade (lemon-lime or mountain berry). Perpetuam just doesn't work for me as well as Accelerade.

I hope that you can work this out, but it sounds like you might be on the right track. I like Shot Blocs as well - they work for me.

This is such a personal thing that changes between individuals and our bodies. What works for one may not another - but of course we can't figure out what WILL work until we get into the longer rides. I have learned that I have to eat/drink a LOT on longer rides to keep my energy up but someone else may not need to do so...

Keep us posted on how things go.

[Biciclista]

this is a very good thread. I just wanted to say that day by day our needs are different. I had to fast for a dr's appt and by the time they looked at me my bp was 80 over 50 and she was pretty freaked out about it. She says that a lot of us are always borderline dehydrated and that for a ride I should start hydrating the night before. Now a year ago I did tour de blast and was still thirsty (and drinking lots) 3 days later.. Last week I did another mountain pass ride and followed Dr's instructions. My husband was very annoyed (I drank some of his water) but I was rehydrated the next day and quite pleased with myself. I'm not drinking enough to swamp myself, but really, any symptoms like cramps or headaches are better tackled immediately.