Fluid consumption.

[ExBrit]

Hmm! Careful you're not washing out. Drinking too much water without anything in it can flush out electrolytes and in even not very extreme cases cause death.

I once drank 9 litres of water on one very hot and long day. I felt awful and thought it was dehydration. After food, and beer, i felt better. I was more than a little washed out by all that water. You need electrolytes in your water. 50:50 orange juice and water with a pinch of salt is a cheap electrolytes drink that's better than just water. Alternatively milk believe it or not is a good rehydration I once read. Just don't drink plain water in large amounts.

This is absolutely true and put a mate of mine in the hospital once. The OJ hack sounds like it would work pretty well. I will remember it.

 

[lazybloke]

Yeah, there are lots of DIY dioralyte recipes out there. Nothing tastes as good as birch sap though.

 

[Time Waster]

Hyponatr(a)emia!

Bingo! An ultra runner did a race then drank plenty of fluids, water, on the train home. Apparently he collapsed and died in hospital. He knew the issues of dehydration but not hyponatraemia. It was a light bulb moment for me reading about that story as I've been on that way due to drinking way too much water without any electrolytes.

 

[PaulSB]

There are many studies which show 2-4 litres is the adequate daily fluid intake for an adult male. In my view for every day cyclists taking this amount plus extra during exercise poses no danger at all.

While hyponatraemia is obviously a danger to endurance athletes it's highly unlikely to impact anyone leisure cycling and eating/drinking correctly during a ride.

 

[DRM]

View: https://youtu.be/4StcKDohjLE

Another way to make yourself ill with fluids, Caveat..... Don't try this yourself!

 

[Ming the Merciless]

Sodium intake during prolonged or high intensity exercise

https://www.verywellfit.com/sodium-needs-for-ultra-endurance-athletes-3120425

 

[Julesh]

@vickster has told you all you need to know. There’s no “right” amount to drink, as it depends on how hot it is, whether you are acclimated, if you are exercising for prolonged durations, if that’s in direct sunlight etc etc.

Acclimated is the word. I drink very little and urinate a small amount of clear pee. If I try to force down 2l a day I feel shoot.

 

[Ming the Merciless]

Rehydration during Endurance Exercise: Challenges, Research, Options, Methods​

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001428/

Skip to the bottom, if you just want the recommendations

 

[lazybloke]

Interesting article from a quick scan on my phone, ming. Will digest later on a bigger screen.

Not a fluids thing, but i nearly collapsed after a spirited ride and big-effort climb to a nearby hilltop in yesterday afternoon's heat and humidity.
Reckon i was overheating. Stopping at the top made me feel worse, slight nausea, racing heart. Felt like i needed to cool down v quickly, so i unzipped my top and freewheeled back downhill - much better having the breeze in my face again. Took things easier for the rest of the ride and was fine.

I'll mention the above to my gp this week; it's my next "over 40s* health check".




*Well, 50s

 

[Drago]

Guinness. The curative hydration elixir of the gods.

 

[Jameshow]

Guinness. The curative hydration elixir of the gods.

A good pint and a Bowl of chips - one of the joys of cycling esp long distances!

 

[Ming the Merciless]

I did a sweat test this morning. I was sweating at a rate of 1.1L per hour, during my bike ride.

 

[lazybloke]

I did a sweat test this morning. I was sweating at a rate of 1.1L per hour, during my bike ride.

Does that mean you didn't drink during your ride, so you could get an accurate weight measurement afterwards?

Perhaps you took bathroom scales with you?!

 

[Grant Fondo]

An ice cold pint of dry cider after a long hot ride.

 

[Ming the Merciless]

Does that mean you didn't drink during your ride, so you could get an accurate weight measurement afterwards?

Perhaps you took bathroom scales with you?!

No, that is the rate of sweating, not the rate of consumption. You also weigh yourself with bottles and remaining water after. The change in weight is the amount of sweat you’ve lost. How much you drink doesn’t affect the calculation as the water in the bottles (plus bottles) is in included in the total weight before / after. The water you started with in your bottles, is either still in your bottles, in your body, or sweated out.