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

[Catrin]

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

That may well have been from low blood sugar - I do get hypoglycemia and didn't have my meter with me. Did have a headache as well. It really wasn't confusion more than it was fuzzy thinking.. That is assuming that my thinking is ever NOT that way

[WindingRoad]

Catrin - I too am hypoglycemic and I find that I have to use more than Accelerade for my electrolytes. Accelerade works great for sustaining my energy levels but I have to use shot blocks with it or gatorade (full strength). It's been so hot here lately I'd say you are losing more electrolytes than you think. I have been sweating so bad that I'm salting out. My face will get tiny salt crystals on it and it looks like white dust. If I dump water over my head I can taste salt water running over my lips. As long as you are eating enough before going out on these longer rides I would guess you are experiencing cramps from lack of electrolytes. Add shot blocks and try that.

[Catrin]

Catrin - I too am hypoglycemic and I find that I have to use more than Accelerade for my electrolytes. Accelerade works great for sustaining my energy levels but I have to use shot blocks with it or gatorade (full strength). It's been so hot here lately I'd say you are losing more electrolytes than you think. I have been sweating so bad that I'm salting out. My face will get tiny salt crystals on it and it looks like white dust. If I dump water over my head I can taste salt water running over my lips. As long as you are eating enough before going out on these longer rides I would guess you are experiencing cramps from lack of electrolytes. Add shot blocks and try that.

I did have shot blocs, but only ate 3 of them in the 3.5 hours before this happened (and a cliff bar). I know if my blood sugar drops too low that causes the kind of "slow" thinking I was having. I did have a somewhat lighter breakfast than normal before the ride - thinking that I didn't want to weigh myself down with too much food in the heat. I am also diabetic (type 2) so am always fighting that question of how much is too much - but the body has to have the right kind of fuel.

If I had drank the Heed that I had with me - and eaten more shot blocs - it probably would have been fine.

Thanks everyone for helping me think this through. As I increase my mileage base for longer and longer rides I really need to get this nutrition/hydration thing worked out. I think I want one more 50 mile ride just to make sure everything is working for me before I bump it up to 60 miles...

[OakLeaf]

Confusion is one of the first things that happens to me when I overheat.

Not dehydrate.

Remember that in these temperatures and humidity, you could be perfectly well hydrated and still overheat. They're not the same thing.

But it also sounds like you didn't drink nearly enough.

Are you weighing yourself before and after a ride? That's the only way to determine your personal sweat rate. One pint of water is one pound. Find the difference, if any, in your weight before and after; keep track of how much you drink during the ride; and figure it from there.

I'm a heavy sweater. In this weather I can easily sweat two liters an hour. Your body actually can't absorb that much that quickly, so you really need to be careful with hydration. But beyond that, be aware that you can still be overheating, and deal with it by STOPPING; if ice or cool water is available, get it onto your pulse points (armpits, groin, neck); drink crushed ice.

Beyond the obvious primary dangers of overheating, dizzy and confused are not a good way to be on two wheels in traffic. That's exactly why I got the cooling vest for the motorcycle.

[Catrin]

Confusion is one of the first things that happens to me when I overheat.

Not dehydrate.

Remember that in these temperatures and humidity, you could be perfectly well hydrated and still overheat. They're not the same thing.

But it also sounds like you didn't drink nearly enough...

Didn't think of just plain over-heating causing a little confusion. The temps weren't THAT high, but did climb quite a few steep hills against a hot and strong head-wind. Sometimes I don't sweat very much, other times I do.

Time to purchase a new scale, finally. And yeah, this is also a heads-up on drinking enough. I THOUGHT I had that worked out

[KnottedYet]

I did have shot blocs, but only ate 3 of them in the 3.5 hours before this happened (and a cliff bar). I know if my blood sugar drops too low that causes the kind of "slow" thinking I was having.

Hypoglycemia is a real bear. I find that the lower I get, the more confused I get, and the less likely I am to remember what to do (eat).

In the course of a 3.5 hour ride I will eat probably 20 shot blocs. It really is crucial that I eat them *before* I feel I need to. I'm in the habit now of also bringing glucose tablets along, I've had a couple moments where chewing clif blox was just too complicated for me to figure out. Hopefully I'll do a better job managing things in the future and won't get to that point. But at least the glucose tablets don't have to be chewed...

I buy shot blox by the case at REI, you get a discount.
The glucose tablets I get by the jar at the pharmacy. They are cheaper by the jar than by the tube, and I just use the jar to refill the tubes.

[Zen]

Everyone has their own unique physiology.
I don't know what the temp is in Indiana but it's too hot here to safely exercise.
I live on a major cycling route and I saw no one out today, cycling or otherwise.

[Catrin]

Hypoglycemia is a real bear. I find that the lower I get, the more confused I get, and the less likely I am to remember what to do (eat).

In the course of a 3.5 hour ride I will eat probably 20 shot blocs. It really is crucial that I eat them *before* I feel I need to. I'm in the habit now of also bringing glucose tablets along, I've had a couple moments where chewing clif blox was just too complicated for me to figure out. Hopefully I'll do a better job managing things in the future and won't get to that point. But at least the glucose tablets don't have to be chewed...

I buy shot blox by the case at REI, you get a discount.
The glucose tablets I get by the jar at the pharmacy. They are cheaper by the jar than by the tube, and I just use the jar to refill the tubes.

I will check REI out - my body seems to tolerate them fine I just have to remember to EAT them. I thought I had all this worked out but it is time to get it right - thanks. Today got my attention. I need more food and I need more drink on the bike! Glucose tabs sound like a good idea as well. I don't get hypoglycimic all that often, but my blood glucose has been known to get down to 33 due to intense exercise w/out proper fuel. Thought I had this worked out.

I HAVE figured out how to eat them on the bike - I prop the open package in my Bento box on my TT and can grab one as I need. I didn't do that today though, I went through only half of one package... so that was what, 100 calories for the Blocs, 250 from the Cliff bar, and 240 calories from the Accelerade ~ for a grand total of 590 calories to fuel 3.5 hours of cycling (4.3 hours total in the heat)?

Sheesh, well, lesson learned

Will also remember that overheating can cause the same confusion - I honestly did not know that.

Everyone has their own unique physiology.
I don't know what the temp is in Indiana but it's too hot here to safely exercise.
I live on a major cycling route and I saw no one out today, cycling or otherwise.

This morning it wasn't too bad here, and there were lots of cyclists out. We were all trying to get our thing done before the official heat warning took effect at noon. Of course it took me until almost 1:30 to get back to my car... Tomorrow it is supposed to cool down to a reasonable level - assuming that the rains come tomorrow morning that is predicted.

[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.