Long-Distance Hydration Tips

As we all know it gets hot down here in Texas. And it gets especially hot during the Hotter N' Hell 100. So we need to make sure we learn to stay hydrated. Here are a few tips I've pulled together from a few different sources sited at the end of the post.

Pre-race:

• Start hydrating at least by the day before the event. You'll have to use the restroom a lot, but it will pay off during the ride.


• The morning of the race try to get about 12-16 ounces of fluid in you about 90 minutes before the start. Then start drinking as early as 15 minutes into the ride.


• Don't wait until you feel thirsty! Also, don't gulp a lot at a time, which could upset your stomach. Instead, sip small amounts (one or two mouthfuls) frequently.


• On a hot day drink about 1 quart per hour (about a bottle and a half)while riding and more at the rest stops.


• Avoid caffeinated drinks because they're a diuretic that promotes fluid loss.

Race:

• Eat and drink frequently. Reach for your bottle every 12-15 minutes and for your food every 20 minutes or so.


• Get enough salt. Cyclists who ride for hours in hot and humid conditions, or who tend to sweat heavily, run the risk of dangerously depleting their sodium level. A pound of sweat contains 400-700 mg of sodium. If a deficit occurs, the effects can include poor fluid absorption from the stomach, muscle cramps, and general fatigue. The best treatment is prevention - be sure your sports drink contains sodium. If you're the type of salty sweater who finds white streaks on your jersey after a ride, you may need a drink with more sodium. For extreme salt sweaters, try adding 1/4 teaspoon of salt to 16 ounces of sports drink (that's 600mg of sodium). Try this out during training, not at the race.


• Keep it cold. It's easier to drink frequently if you like what you're drinking and it isn't blisteringly hot. Hydrapaks can keep your fluids cold for a few hours if you add ice to them. Plus cold fluids empty faster from the stomach and help reduce body temperature.


• A few good sports drinks: Drinks such as Gatorade Endurance Formula and PowerBar Endurance contain extra electrolytes to help offset large sweat losses and may help prevent cramps. "The longer you sweat, the more electrolytes you lose," says Michael F. Bergeron, Ph.D. Researchers have found that the more salty drinks athletes consume, the less urine they produce and the fewer electrolytes they lose. Gatorade, PowerAde, Gleukos, Cytomax, and GU2O Sports Drink are a few more. Different brands use different forms of sugar, and some athletes find their stomachs can handle one type better than another, see what works for your during training. Again, DON'T TRY SOMETHING NEW THE DAY OF THE EVENT!

Post-Race:

• Recovery drinks, protein shakes, chocolate milk, smoothies. "Combining proteins with carbs increases glycogen stores in muscles and reduces the amount of muscle damage from exercise," says John Ivy, Ph.D., a professor of kinesiology at the University of Texas at Austin. Choose drinks or shakes, such as Myoplex Original, PowerBar Recovery, or Luna Sport Recovery Smoothie, that contain about a half gram of carbs and about .2 grams of protein per pound of body weight. These post exercise carbohydrate-electrolyte beverages replace lost fluid in the blood faster than pure water. To get the full benefits just remember you want a carb-rich sports drink that contains minerals such as sodium, chloride, and potassium.

A Note on non-liquid hydration aides:

Portable packets of gels, beans, chews, and tablets deliver sodium along with carbs to help keep you optimally fueled and well hydrated. Most of these products contain a similar mix of ingredients, so let personal taste preferences be your guide.

• PRODUCT: Gels WHAT YOU GET: Most one-ounce gels contain 100 calories; 25 g carbs; 40 to 120 mg sodium PROS: Easier to digest than bars. Some contain caffeine. The best taste like fruit jam. CONS: They can be messy and some runners don't like the consistency.


• PRODUCT: Jelly Belly Sports Beans WHAT YOU GET: Each one-ounce packet contains 100 calories; 25 g carbs; 60 mg sodium PROS: They are delicious and deliver an effective energy boost along with electrolytes. CONS: The package isn't as easy to handle as most gels.


• PRODUCT: Clif Shot Bloks WHAT YOU GET: Each serving size (3 Bloks) contains 100 calories; 24 g carbs; 70 mg sodium PROS: They're easy to chew. All three flavors are certified organic. CONS: The package isn't as compact as most gels, and the Bloks can be sticky to handle.


• PRODUCT: Super Bites WHAT YOU GET: Each tablet contains 15 calories; 4 g carbs; 5 mg sodium PROS: They're easier to eat than gels, dissolve quickly, and have no messy wrappers. CONS: It takes a lot of tablets to replenish carbs at the rate of 100 calories per half hour.


• PRODUCT: Lifexpand's Lyte'N Go WHAT YOU GET: Electrolyte Tablets Each tablet contains 13.4 calories; 2.8 g carbs; 5 mg sodium PROS: These chewable tablets are sugar-free and less messy than gels. CONS: Same problem as Super Bites (see above).

Drink Wisely By Marianne McGinnis

Have a Drink? By Sarah Bowen Shea

The complete book of Long-Distance Cycling

Hydration Helpers

Paul's Additional Hydration Wisdom:

Here is some other hydration information that is pretty good. It goes through the whole process. I've tried some of the Hammer products....Heed, Perpeteum, Edurolytes, and food bars. The Heed is pretty good not as sweet as gatorade or alot of others. The Perpeteum has some protein that you need for long, over 2 hour rides, or your body cannabilizes the muscle for fuel. The Endurolytes are electrolytes and seem to work well for the cramping problems that I've experienced. The food bars a much better than the power bars. I went about 45 miles last Saturday and didn't have any problems. I also used Recoverlite which is a Hammer recovery drink. The next day I didn't have near the soreness that I've experienced before. I'm going to keep trying them on the training rides. Anyway this was a pretty good hydration article
....Click Here