Fitness and sweat

[ny biker]

Interesting stuff from Chris Carmichael on how you sweat more as you become more fit.

http://www.trainrightblog.com/2011/0...oure-more-fit/

He added this in his email newsletter:

"For the vast majority of athletes, the easiest way to improve training and racing performance is to consume more fluids. Most athletes -- and most people -- are chronically dehydrated, and consider this: if you're dehydrated going into a workout and you don't drink like you should, there's no way you can have a high-quality training session. Similarly, in relation to sweating and core temperature regulation, athletes adapt to be able to sweat sooner and more profusely, but your body won't activate those enhanced cooling mechanisms unless there's fluid available to use.

So how do you manage your hydration to optimize your training?


Drink more off the bike: When you wake up, with every meal or snack, and during the evening, consume a 20-ounce glass of water, along with whatever else you're eating and drinking.

Aim for 2 bottles an hour on the bike: When you're well hydrated on the bike, your muscles function better and you are able to regulate core temperature better, which mean you can produce more power. Better yet, make one of those bottles a sports drink like GU Electrolyte Brew so it provides carbohydrates, electrolytes, and fluid all at once.

Consume 150% of what you lost: Within two hours of getting off the bike, aim to consume 150% of the water weight you lost during your ride. So if you lose two pounds -- 32 ounces -- during your ride, you want to consume 48 ounces afterward."


I actually aim to drink 1 bottle per hour, and I don't think I'd be able to drink two, even on a hot day. I also can't drink 20 ounces so often during the day like he recommends. And I'm pretty sure I get enough fluids every day and during rides. I think his recommendations might be geared more towards athletes who weigh more than me (i.e., men).

[Biciclista]

I think as you get older, you have to increase the amount of water you drink as your body gets less efficient. I bet i have to drink more than 200% of what i sweat...

[Kitsune06]

The guy writing this must either have a bladder like the hindenburg or not be a nurse/surgeon/teacher....

[crazycanuck]

2 750ml bottles an hour while on the bike?? No freakin way...1 and a bit yes

[OakLeaf]

I've heard the maxim many times that if you don't have to pee every hour, you're dehydrated. But I don't know whether that's an urban legend or really has scientific support. It makes sense that if you're not peeing, your kidneys aren't detoxifying your body the way they're supposed to.

Training and racing are two different things obviously. In a race I really try to walk that narrow line between having to pee vs. getting so dehydrated it affects my performance (which happens when you've lost as little as 2% of your body weight). Then there's a limit to what I can carry on my back on a long training run, and a limit on how many places there are where I can refill my vest. But to actually keep up with hydration, I'll sweat out a liter an hour on a COOL day. Yoga is a good indicator because there's no air movement to evaporate the sweat ... at the end of a practice my absorbent mat will be absolutely drenched.

I sweat. I really sweat. I like to read things that say that that means I'm fit. But it means I have to work extra hard to keep up with electrolytes.

[ny biker]

I've heard the maxim many times that if you don't have to pee every hour, you're dehydrated. But I don't know whether that's an urban legend or really has scientific support. It makes sense that if you're not peeing, your kidneys aren't detoxifying your body the way they're supposed to.

I don't worry about frequency so much as color, although I think they tend to go together. As long as it's pale, I figure I'm okay.

[Biciclista]

I drink enough to have me stopping more often than I like to, but that does not keep me from getting dehydrated. It takes 2 days for me to get back to where I am supposed to be after a good long (or hard) ride.

[Jolt]

I don't worry about frequency so much as color, although I think they tend to go together. As long as it's pale, I figure I'm okay.

Same here...the rule we always seemed to go by on AMC hikes was "clear and copious"; or another way I've heard it said is "happy mountaineers pee clear".

[marni]

pee color clear to pale lemonade color unless you have taken a lot of vitamins orminerals in the last 3 hours or so, then they can affect the color.