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Brad
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« on: November 10, 2009, 07,52:38 AM » |
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With all the gear we wear and exercise its very easy to overheat and get dehydrated when riding in summer heat. Personally I think the best temperature for riding is anywhere form 5 to 15 degrees but that would limit the days quite a bit. With Summer fast approaching, the current heat in Victoria and after riding last weekend I was thinking about my ways of trying to keep up the fluids. In the past I had tried various idea's on myself. These included Gatorade, Sml amounts of Epsom salts (Magnesium), lots of water and recently GU gel. The GU Gel idea came from ride duties at last years Xterra Triathlon event. All are OK under 20 degrees but above I sweat more and as the temperature approached 30 degrees sweating increases to the point where salt marks appear on my gear so I have gone to the next level using VitaminMe stores.
With sweating allot, for hydration I have moved from Gatorade and water to Endura Fast Rehydration as it contains all the appropriate salts we sweat out which causes cramping. For energy I an using (non Caffine)slow release Space bars (just OK from supermarket)and some GU Gel(non Caffine ones) for carbohydrates and sugars. This is my current recipe which I only advocate for me.
However, I suggest for riding, in particular summer riding everyone finds their own "whatever it takes to stay hydrated" recipe. This could be ride early AM only, take more/other fluids or buy some stuff. If buying read the labels as many items are crap, contain caffine, just sugar or have other additives to think about that could start your BP pumping out of control!
Dr Brad
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« Last Edit: November 10, 2009, 08,12:07 AM by Brad »
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Serge C
Full Member 2013/2014
Posts: 3011
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« Reply #1 on: November 10, 2009, 08,20:35 AM » |
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So what your saying is, drink lots!  |
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"He may look like an idiot, he may sound like an idiot, but don't let that fool you...he really is an idiot!" - Groucho Marx.
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Brad
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« Reply #2 on: November 10, 2009, 08,45:45 AM » |
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As a minimum
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Aaron
Full Member 2013/2014
Posts: 465
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« Reply #3 on: November 10, 2009, 09,09:37 AM » |
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A few members have ended up in all sorts of trouble with heat stroke in the past.
I use Endura drink before a ride. Sometimes 3 or 4 days before a ride to make sure i am well watered, and found it makes a huge difference for cramps. On long rides, like Shanes recent 4 day high country ride, I carry a few of the GU's. I am using Endura gels atm. I prefer the ones with caffeine for a lift in concentration. On the 4 day ride I would drink endura at night to help recovery. I only used the gels on the last day, as I had run out of energy. I took 1 late morning, and one mid afternoon. This helped quite a lot, as I was feeling very flat early on day 4, but finished with a few beans in reserve.
But I only ever carry water in my camel back. I am currently carrying 3 litres, but only seem to use about half, even in hot weather. Goughs Bay excluded, I sucked that puppy dry.
I don't like mixing drinks in my camelback. I have tried a lot over the years and found water to be the most practical. Mixed drinks promote bacteria growth. They also make filling up half way through the day difficult. Water also tastes the same no matter what the temperature.
I would only recommend sports gels on long or tough rides, as trail riding does not burn a huge amount of calories. And the gels are pure sugar in one form or another. So only use them when you feel you are running on empty.
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Single track is living. Everything else is just waiting.
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dennisd
Full Member 2012/2013
Posts: 222
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« Reply #4 on: November 10, 2009, 09,12:37 AM » |
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On Brad's saturday ride at Neerim Sth I drank 5 litres, including 2 lots of 2 litres in my camel back. I emtied my camel back in the afternoon session, so I could have drunk more than the 2 litres if I had it. So yes, drink lots during the ride and try to pre-hydrate before the ride.
My prefered drink is half strength gatorade in the caamelback - you can buy the powder from the supermarket and this is cheaper than buying the pre-mixed stuff. I find that this keeps the cramps away for me. It does mean that you need to be prompt in rinsing your camelback bladder straight after a ride to keep the thing clean.
Dennis
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Serge C
Full Member 2013/2014
Posts: 3011
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« Reply #5 on: November 10, 2009, 09,17:15 AM » |
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I don't like mixing drinks in my camelback. mmmmmm... there's a thought!  |
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"He may look like an idiot, he may sound like an idiot, but don't let that fool you...he really is an idiot!" - Groucho Marx.
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Peter r
Full Member 2013/2014
Posts: 2482
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« Reply #6 on: November 10, 2009, 09,38:57 AM » |
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I don't like mixing drinks in my camelback. mmmmmm... there's a thought! "What" No bourbon n Coke WEAK!! |
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Peter r
Full Member 2013/2014
Posts: 2482
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« Reply #7 on: November 10, 2009, 09,42:37 AM » |
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On Brad's saturday ride at Neerim Sth I drank 5 litres, including 2 lots of 2 litres in my camel back. I emtied my camel back in the afternoon session, so I could have drunk more than the 2 litres if I had it. So yes, drink lots during the ride and try to pre-hydrate before the ride.
My prefered drink is half strength gatorade in the caamelback - you can buy the powder from the supermarket and this is cheaper than buying the pre-mixed stuff. I find that this keeps the cramps away for me. It does mean that you need to be prompt in rinsing your camelback bladder straight after a ride to keep the thing clean.
Dennis
Now that your a man of leisure Dennis, i think you should be hanging out at the gym and getting your fitness level up. Mr R |
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Peter r
Full Member 2013/2014
Posts: 2482
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« Reply #8 on: November 10, 2009, 09,46:38 AM » |
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I only carry 300ml of Cordial in my Bum bag, you blokes must be doing it hard.
Remember to ride the bike, not fight the bike.
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rat
Posts: 192
Ratberger.. mmmm
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« Reply #9 on: November 10, 2009, 11,24:05 AM » |
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hey guys.ratta here..sounds like a great day you had..just finished talking with darren(aka milktoast) and he filled me in on the ride.i would of loved to of been there but duty called...
anyhow this is a great topic..hydration..in my job as a hedge trimmer/tree climber ,hydration is massive..if i cramp ,i fall outa a tree..if i cramp i fall off ladders, cut my fingers off etc etc,you get the point...ive tried pretty much eveything and this is what i have found..
if i drink water constantly = no troubles. at the end of the day im tired but still got some energy.i use my camel for work aswell..
if i drink gatorade,or such/etc etc, i sweat more , and at the end of the day i feel exhausted..
dont drink soft drinks or coffee = dehidration
the best way for me is to constantly be topping up all the time, whenever i can..
look at it this way,,if you feel thirsty you should have had a drink 20mins prior to that thought..
my personal best for an 8 hour day in 32deg is = 2 litres per hour = 16 litres +..and thats with having 1 piss stop..
so ,not being very experienced offroad i think this would be my plan..
1..nite before drink heaps etc etc.no coffee.
2..good breaky, no coffee,drink water
3..just before i ride top up again and make sure the cammel is full..
4..i think peters comment is fantastic..ride the bike dont fight the bike...rest often..
cheers....
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I get my Wocking Murds Fuddled up....
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