Staying Well Hydrated

kb228
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kb228
Edited Date/Time 5/29/2019 6:26pm
Yesterday i was riding trails for 3 hours or so in 80 degree heat. I probably drank 6-7 bottles of water in that time. It wasnt enough to keep me hydrated. Had leg cramps pretty much all night.

Question is: Is that not enough water or should i be drinking something like cytomax to stay hydrated? More than 6-7 bottles in that time seems excessive.
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eric513anderson 5/28/2019 6:42am
5/28/2019 6:42am
Drinking plenty of water the day before makes a difference also
9
Talan_Hansen
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Talan_Hansen 5/28/2019 6:44am
5/28/2019 6:44am
I’ve found that drinking water a few days before I plan to ride to hydrate myself works well. I’ll usually have pedialyte the day before and during the day of riding as well.
2
Asselstine 5/28/2019 6:46am
5/28/2019 6:46am Edited Date/Time 5/28/2019 6:47am
Sodium, potassium
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kkawboy14
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kkawboy14 5/28/2019 6:51am
5/28/2019 6:51am
Asselstine wrote:
Sodium, potassium
Everything he said ^^^^^

Add some sublingual B before and after.
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kkawboy14
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kkawboy14 5/28/2019 6:54am
5/28/2019 6:54am Edited Date/Time 5/28/2019 6:54am
If you want reasonably priced products that actually work (you can feel their stuff kick in halfway thru a race and many top Pros use their stuff) spend the money for Hammer Nutrition


2
scootch
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scootch 5/28/2019 6:55am
5/28/2019 6:55am
I struggle with leg cramps as well. Try using a electrolyte additive to your water bottles. I use Skratch Labs sport mix for during workout and their Wellness mix for after.
soggy
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soggy 5/28/2019 7:19am
5/28/2019 7:19am
kb228 wrote:
Yesterday i was riding trails for 3 hours or so in 80 degree heat. I probably drank 6-7 bottles of water in that time. It wasnt...
Yesterday i was riding trails for 3 hours or so in 80 degree heat. I probably drank 6-7 bottles of water in that time. It wasnt enough to keep me hydrated. Had leg cramps pretty much all night.

Question is: Is that not enough water or should i be drinking something like cytomax to stay hydrated? More than 6-7 bottles in that time seems excessive.
as others have said, drinking during or day of the ride is too late and you are fighting an uphill battle that you won't win. your body is just sweating out what you're taking in.

Try drinking atleast a gallon of water the day before you ride and mixing in some electrolytes. My favorite is Nuun tablets, cheap and highly effective. I use them backpacking in high elevation +10,000ft where it's very easy to get dehydrated and they make a huge difference. I'd use them at night before bed and wake up feeling really good, then put one in my camelbak/water bottle to drink throughout the day.

https://www.amazon.com/s?k=nuun+tablet&gclid=Cj0KCQjwuLPnBRDjARIsACDzGL…
Jimfunn
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Jimfunn 5/28/2019 7:29am
5/28/2019 7:29am
Drink the day before and mix some electrolyte powders in with your water. My personal choice for anything over 2.5-3hrs ride is high5 energy drink (not sure if available in US) as got some carbs and other bollocks in too.
Stuntman949
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Stuntman949 5/28/2019 7:37am
5/28/2019 7:37am
Hydration starts the week before. Pounding water and electrolytes the day before is futile
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MDMCG
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MDMCG 5/28/2019 7:39am
5/28/2019 7:39am
Stop drinking all water. There are multiple hydration mixes out there (Trailmix, SIS, Hammer, Scratch, etc). It's what we use mtn biking. I just did a 40 mile, 4500' climbing mtn bike race in 3 hours on that stuff. It's excellent. I used to get crushed by only drinking water and taking in a little food.
77Moto
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77Moto 5/28/2019 7:44am
5/28/2019 7:44am Edited Date/Time 5/28/2019 7:46am
If you think high dollar crap is better than plain old water consider a lion can go from asleep to full sprint to kill a gazelle or kudu for dinner. Get your nutrients from REAL FOOD.
And they drink from a pond.

Dietary Sources of Electrolytes

Sodium: Pickled foods, cheese and table salt.
Chloride: Table salt.
Potassium: Fruits and vegetables like bananas, avocado and sweet potato.
Magnesium: Seeds and nuts.
Calcium: Dairy products, fortified dairy alternatives and green leafy vegetables.



5
MDMCG
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MDMCG 5/28/2019 7:54am
5/28/2019 7:54am
77Moto wrote:
If you think high dollar crap is better than plain old water consider a lion can go from asleep to full sprint to kill a gazelle...
If you think high dollar crap is better than plain old water consider a lion can go from asleep to full sprint to kill a gazelle or kudu for dinner. Get your nutrients from REAL FOOD.
And they drink from a pond.

Dietary Sources of Electrolytes

Sodium: Pickled foods, cheese and table salt.
Chloride: Table salt.
Potassium: Fruits and vegetables like bananas, avocado and sweet potato.
Magnesium: Seeds and nuts.
Calcium: Dairy products, fortified dairy alternatives and green leafy vegetables.



Hard to stuff down and tolerate a sweet potato, pickled food (although pickle juice is often available), etc while racing. As a doctor I can tell you that there are too numerous to count examples of patients becoming hyponatremic and seizing from hydrating only with water. The energy reserves that are needed for a full-gas sprint for 2 minutes is vastly different than the toll that your body takes over a long ride or effort.
2
Jeremy Macbeth 5/28/2019 7:55am
5/28/2019 7:55am
You should hydrate every day, all day. Not just the day of. Makes a world of difference.
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FWYT
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FWYT 5/28/2019 8:04am
5/28/2019 8:04am
"Day of" is too late. Hydrate heavily for several days BEFORE the event.
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Lynch
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Lynch 5/28/2019 8:36am
5/28/2019 8:36am
Jeremy Macbeth wrote:
You should hydrate every day, all day. Not just the day of. Makes a world of difference.
Bingo
aroark247
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aroark247 5/28/2019 8:39am
5/28/2019 8:39am
Beer and 151 rum
Markee
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Markee 5/28/2019 8:43am
5/28/2019 8:43am

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526
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526 5/28/2019 8:48am
5/28/2019 8:48am Edited Date/Time 5/28/2019 9:07am
Markee wrote:
[img]https://p.vitalmx.com/photos/forums/2019/05/28/350673/s1200_Screenshot_20190528_114256_2.jpg[/img]

This is a good source of water and tastes like Pond water so maybe the Lions should be drinking this ?
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uneasy_rider 5/28/2019 8:49am
5/28/2019 8:49am
Never underestimate the importance of pit stops....
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Bermworm
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Bermworm 5/28/2019 8:49am
5/28/2019 8:49am
Pedialyte not sure I spelled it right cheap and available at every drugstore everywhere. And of course the greatest sports drink ever invented chocolate milk.
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dadofagun
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dadofagun 5/28/2019 8:59am
5/28/2019 8:59am
Bermworm wrote:
Pedialyte not sure I spelled it right cheap and available at every drugstore everywhere. And of course the greatest sports drink ever invented chocolate milk.
Pedialyte works really well, especially after a long moto in the summer heat. Great for hangovers as well.......
1
Markee
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Markee 5/28/2019 9:01am
5/28/2019 9:01am
dadofagun wrote:
Pedialyte works really well, especially after a long moto in the summer heat. Great for hangovers as well.......
You know what else is great for hangovers? You guessed it!



3
smashingpumpkins167 5/28/2019 9:18am
5/28/2019 9:18am
Markee wrote:
You know what else is great for hangovers? You guessed it! [img]https://p.vitalmx.com/photos/forums/2019/05/28/350678/s1200_Screenshot_20190528_114256_2.jpg[/img]
You know what else is great for hangovers? You guessed it!



It also lowers inhibitions. Win win win
Titan1
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Titan1 5/28/2019 9:24am
5/28/2019 9:24am
Here is my pre desert race hydration regimen....works for me, doesn’t work for everyone else.

As close to a gallon of water every day for 7 days before the race.
Day before the race drink 32 oz of pedialite throughout the day...sipping on it all day, in addition to the gallon of water.
Morning of the race drink another 32 oz of pedialite. And about the same amount of water.
Sip on water from hydration pack all race (not just when I’m thirsty).

Never had cramps for felt dehydrated when I’ve done this.

Trying to hydrate during/day of a ride is never going to work.
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dadofagun
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dadofagun 5/28/2019 9:28am
5/28/2019 9:28am
dadofagun wrote:
Pedialyte works really well, especially after a long moto in the summer heat. Great for hangovers as well.......
Markee wrote:
You know what else is great for hangovers? You guessed it! [img]https://p.vitalmx.com/photos/forums/2019/05/28/350678/s1200_Screenshot_20190528_114256_2.jpg[/img]
You know what else is great for hangovers? You guessed it!



Gotta agree with you on this one! Tasted like shit on that hot, muggy, excessively bright morning at Lorettas a few years back, but it helped make the day tolerable...... I don't think I even pissed until damn near dark that day. Didn't help that we all ate at Loretta's Kitchen the night before, I was in bad shape for the next day or so.....
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MotoMo165
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MotoMo165 5/28/2019 9:29am
5/28/2019 9:29am Edited Date/Time 5/28/2019 9:30am
kb228 wrote:
Yesterday i was riding trails for 3 hours or so in 80 degree heat. I probably drank 6-7 bottles of water in that time. It wasnt...
Yesterday i was riding trails for 3 hours or so in 80 degree heat. I probably drank 6-7 bottles of water in that time. It wasnt enough to keep me hydrated. Had leg cramps pretty much all night.

Question is: Is that not enough water or should i be drinking something like cytomax to stay hydrated? More than 6-7 bottles in that time seems excessive.
You can’t drink a ton of water the day of and expect for it to work. Also your body divided by 2 is what you should be drinking in ounces at least every 24 hours. If you weigh 200 pounds that’s roughly 6.5-7 bottles your body needs before you even start sweating. If your planning a hard day of work, add an extra 16 ounces and continue to drink water throughout the day.
It’s crazy how many people are dehydrated
agn5009
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agn5009 5/28/2019 9:33am
5/28/2019 9:33am
Drink water days in advance. Mix in unflavored pedialyte (or flavor of your choice) with water the day before and day of the race.

During the race I’ll put pedialyte mixed with water or Gatorade in my camelback.

If you’re cramping then you’re not staying hydrated. It’s common sense.
piscokid
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piscokid 5/28/2019 10:25am
5/28/2019 10:25am Edited Date/Time 5/28/2019 10:25am


3
crusty_xx 5/28/2019 11:00am
5/28/2019 11:00am
Nah, water alone isn't enough after a few hours.
I like the ryno power hydration fuel. Doesn't taste that good but I get stomach problems from most stuff like gatorade because of all the sugar

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