Heavy drinking

[ThePenguin]

I cycled 40 miles today - a new personal best and a minor milestone. However, the last couple of times I tried that distance, I flaked out at 30-35 miles with what I strongly suspect was dehydration - nothing serious, but it took all the fun out of the ride and slowed me right down. This time I took three 750ml water bottles and stopped for a large orange juice and lemonade and a water bottle refill at the 30-mile point. I felt much better as a result, went slightly faster and finished feeling I could have gone a few miles more.

The thing is, that seems like a lot of water, and looking around on the forum other people seem to be drinking much less - I've seen 750ml for a twenty-mile ride mentioned, for example. I'd guess I drank about three litres of water and lemonade today, just on the ride, and another half-litre of water 30 minutes before setting off. Now I know it was a warm day today, but that's a factor of two - I'd polished off two bottles by the twenty-mile point and I was still feeling a little thirsty.

Is this just normal human variation? Is it my level of unfitness and general decrepitude? Should I expect to need less as I get fitter? Is everyone else dehydrating but being affected less than me? Or is it just the weather?

 

[Sittingduck]

I drink a LOT if it's warm (compared to many folk). Just go with whatever feels right, for you. I notice my intake will reduce considerably, if it's cooler and or a slower ride...

 

[Muddyfox]

I drink a LOT if it's warm (compared to many folk)

You drink alot Full Stop


Foxy

 

[pshore]

How much water you drink mostly depends on ambient temperature then how much effort you are putting in, and how many hours for.

Most people will average one bottle per hour.

If pushing hard, like you were in a race, an additive to your water can help your body absorb the water rather than flush it through. I personally run on DIY hydration fluid if out for 90 mins or more.

My main advice is to listen to your body and how much you are weeing on your rides.

 

[Glover Fan]

I find it amazing, I can cycle 100 miles on little under 2 litres.

 

[lukesdad]

You drink alot Full Stop


Foxy

I knew there was a reason I cant understand a word he says

 

[madpensioner]

how much you drink depends on your motabalism - for a 40 mile ride i drink 750cl of a carb drink - however my son-in-law would need twice that amount for the same distance - i did a 142 mile ride 2 months ago and consumed 3.5ltrs of maxifuel carb drink - it can depend on the temp on the day - you will find your own level in time

 

[marzjennings]

As an example of water drank, the other day I went through 4 litres of water on 25 mile mtb ride in under 2.5 hours. It was though 102f and my body needed it. On the same ride during winter I won't need more than a litre or so.

 

[Nebulous]

Individual variations - including temperature and how hard you work. It also depends how well hydrated you were before you started.

Learn to read your own body and work out what you need.

 

[Jimmy Doug]

Drink little and often. Don't wait until you're thirsty - it's too late then. Drink, drink, drink. I don't think the quantities you drank are over the top at all. But don't forget to replace salt - when you drink loads you wash the salt away, and that can be detrimental to your performance, and it can even be dangerous. Some add a little salt to one of their bottles, others put sports drinks in their bottles. Personally, I prefer to simply add salt to my food. It doesn't really matter too much how you replace your salt, just don't forget to do it when you drink loads of water.

 

[Orange]

I've been doing 15 or 20 milers since I started regular sessions earlier this summer and managed a 34-mile yesterday. I have never yet felt the need to have a drink - though I have needed to stop and pee!

 

[DiddlyDodds]

Everyone is different , i just use a 750ml for a 40 mile ride and feel fine, but it is full of High 5 , and then when home i drink another 500ml as i sit and relax

 

[Saluki]

Drink little and often. Don't wait until you're thirsty - it's too late then. Drink, drink, drink. I don't think the quantities you drank are over the top at all. But don't forget to replace salt - when you drink loads you wash the salt away, and that can be detrimental to your performance, and it can even be dangerous. Some add a little salt to one of their bottles, others put sports drinks in their bottles. Personally, I prefer to simply add salt to my food. It doesn't really matter too much how you replace your salt, just don't forget to do it when you drink loads of water.

I was told that this was a misnomer. When I was running in the N Terratories, I asked about salt (I asked my GP) and he said that salt tablets were not required and to just keep my fluid intake up. He suggested the sports drinks as well as water as he said it replaced electrolytes faster.

Well done on the 40 miles.

 

[Jimmy Doug]

I didn't say anything about salt tablets! I've never used them. But, yeah, let's rephrase what I said. Usually, under normal circumstances, you get enough salt from your food. But if you're drinking litres and litres of water, the salt loss starts to become significant. The last four years I've been cycling in hot conditions (Spain, Italy, Greece). I've had to drink huge quantities of water. In these conditions, I add a little salt to my food. Salt deficiency can cause heat fatigue, dizziness, cramp and lethargy. In the very worst case, but this is extreme, it can cause death - although you'd have to really drink massive amounts of water for this to happen. If you don't believe me, read this news article. Some of you may remember it: a woman in the US who entered a stupid water drinking contest to win a Wii. It's an extreme example, I know!

 

[LosingFocus]

Horses for courses, innit. I'm a naturally "sweaty" bloke, so I usually need 750ml in the first 10 miles or I start to dots in front of my eyes. I also find I need to wet my mouth a lot. On a recent 32 miler in the morning, I drank 1.5 l and didnt need a slash until late that night.

This isnt shocking for me, I usually drink between 6 and 8 pints of water a day just sitting at the PC working; where as my wife will be lucky if she drinks about a pint of water in a day at all.