Rehydration while on the bike

[Quik_Silver]

I have been cycling a while but just casual but now I am more interested in racing. Also I need to mention that I am a roadie. So, there is alot of basics that I need to learn. What better place than on the Hub to ask my question:

 

What is the sufficient amount of fluids that I need to take in while on the bike? When training I always need to plan my rides that I go past a shop to get some extra water etc. I drink on average about 3L on a 100km training ride.

Now I want to do 100km+ but the shops are few and far between once I am out of my town.

The other thing is that at the recent Burger I stopped at about every waterhole. Thats about a 10min stopping in total. My aim is a sub3 100km, and 10min is alot of time wasted.

What does the pros do? Not talking about teams with a support vehicle. Just the competitive cyclist that takes part in the leagues. They go on 2 bottles the whole race?

[SwissVan]

Yep 2 bottles is enough for your average +/- 100km one day event at race effort and done in a time of 3 hrs or less.

Part of the trick is to make sure you are well hydrated (not over or under hydrated) before starting, and then to hydrate properly afterwards. Finishing slightly dehydrated is not a serious trainsmash provided you rehydrate properly afterwards again.

Edited January 8, 2013 by SwissVan

[Quik_Silver]

Yep 2 bottles is enough for your average +/- 100km one day event at race effort and done in a time of 3 hrs or less.

Part of the trick is to make sure you are well hydrated (not over or under hydrated) before starting, and then to hydrate properly afterwards. Finishing slightly dehydrated is not a serious trainsmash provided you rehydrate properly afterwards again.

 

SwissVan, thanks for the advise. How do you know you are properly hydrated before and what rule should I follow to properly hydrate afterwards?

[SwissVan]

SwissVan, thanks for the advise. How do you know you are properly hydrated before and what rule should I follow to properly hydrate afterwards?

 

 

The easiest way pre and post event is to monitor the color of your urine, clear or very light colored urine indicates you are well hydrated, and if you need to pee often. Post event you could also check your weight and compare to what it is normaly like, often after a long hard event you could find your weight has dropped a kilo or more due to fluid loss through sweating.

 

A basic idea would be to consume about 1/2 to 3/4 a litre of water or water based fluid (not alchol or caffeine) gradually in the 2 - 3 hours before the event and the same afterwards.

 

Take care not to overhydrate, drinking to much can be as bad or worse than drinking to little.

 

There are lots of guides online and attached to most sport drink products and websites. here's a worthwhile link to start you off

http://www.trainingbible.com/joesblog/2008/09/hydration-and-exercise-part-3.html

[Quik_Silver]

The easiest way pre and post event is to monitor the color of your urine, clear or very light colored urine indicates you are well hydrated, and if you need to pee often. Post event you could also check your weight and compare to what it is normaly like, often after a long hard event you could find your weight has dropped a kilo or more due to fluid loss through sweating.

 

A basic idea would be to consume about 1/2 to 3/4 a litre of water or water based fluid (not alchol or caffeine) gradually in the 2 - 3 hours before the event and the same afterwards.

 

Take care not to overhydrate, drinking to much can be as bad or worse than drinking to little.

 

There are lots of guides online and attached to most sport drink products and websites. here's a worthwhile link to start you off

http://www.trainingb...ise-part-3.html

 

Apreciate the advise and link!

[Wayne Potgieter]

Thread closed...swissy has saved the day.

 

Great advise.

[the racing bug]

yeah, great advice, was gonna add my 2cents, but thats cleared it up..

['Dale]

Test your capacity on training rides.

Most cyclists load more hydration than what us actually physically needed.

Edited January 9, 2013 by ' Dale

[Wil6]

I consume about 750ml of water based fluid (32GI) every 2 hours as recommended on the label, and it works for me. So 2 bottlesis more than enough for a 3-4hr ride.

Edited January 9, 2013 by Wil6

[jcza]

Depends on how hard you're riding and also the temperature. Yes I know one can dehydrate in cooler temps but one also drinks less when it is cooler.

 

1 Bottle up to 3 hours and another per hour thereafter. If it near 30c or above then more.