Rehydration
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- ft_critical
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Rehydration
Postby ft_critical » Thu May 25, 2017 2:36 pm
I think I struggle to rehydrate after training/racing. I drink a fair bit of water (pre, during, post), but still don't seem to hydrate - mild burning lips, glassy dry eyes, tired mid afternoon.
Is this real, am I just suffering wind-burn or something and water is fine? What is the science behind rehydration, do I need to do it, why?
What are some products or ingredients in products that will hydrate me? A lot of this is that I feel that I struggle to feel hydrated - that feel is a comparison to non-riding days.
Thanks,
FT
- ValleyForge
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Re: Rehydration
Postby ValleyForge » Thu May 25, 2017 3:38 pm
After what what length ride? In what weather? Do you need to pee during the ride? How soon after the ride do you need to pee?
Sounds more like you are ketotoic. Which is not a bad thing.
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Re: Rehydration
Postby eeksll » Thu May 25, 2017 9:19 pm
I did a similar thing when getting headaches after physical activities.
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Re: Rehydration
Postby Duck! » Fri May 26, 2017 12:37 am
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Re: Rehydration
Postby ft_critical » Mon May 29, 2017 9:31 pm
Regardless, it might be worth the electrolyte route. Duck, do I just drop a teaspoon of salt in 500ml of water or is a hydration drink from say SIS (sponsors our club) worth it?
eeksll, that is a good idea, although I would have to weigh myself which would result in me knowing my weight which would not be great. Each time I get on the scales I am disappointed. But seriously, it is a great suggestion esp given there is some possibility I am not indeed dehydrated but have a different condition.
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Re: Rehydration
Postby Derny Driver » Mon May 29, 2017 9:41 pm
I just did a tour of the USA with an NRS team and spent every night mixing up 40 bidons of elctrolyte for the next days racing.ft_critical wrote: Regardless, it might be worth the electrolyte route. Duck, do I just drop a teaspoon of salt in 500ml of water or is a hydration drink from say SIS (sponsors our club) worth it?
.
You should be drinking the SIS/Torq/Endura/Skratch or whatever when you ride, and tanking up on the recovery carb/protein drink post ride.
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Re: Rehydration
Postby g-boaf » Mon May 29, 2017 9:43 pm
Ssshhh... Don't tell your club sponsors, try Torq instead - that stuff is good. It tastes good, doesn't make your stomach feel yucky. Skratch labs would be second choice, others take your chances... Endura never goes in any of my bottles these days, ever.ft_critical wrote:Thanks, sorry for the late reply. ValleyForge's answer prompted me to look at something else which might be the cause, though it is so specific that the internet is unhelpful. I would have to consult and actual medical specialist - which is far less convenient and more expensive than typing on the couch.
Regardless, it might be worth the electrolyte route. Duck, do I just drop a teaspoon of salt in 500ml of water or is a hydration drink from say SIS (sponsors our club) worth it?
eeksll, that is a good idea, although I would have to weigh myself which would result in me knowing my weight which would not be great. Each time I get on the scales I am disappointed. But seriously, it is a great suggestion esp given there is some possibility I am not indeed dehydrated but have a different condition.
And listen to what Derny says above.
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Re: Rehydration
Postby Derny Driver » Mon May 29, 2017 9:49 pm
Agree, we were using Torq and Skratchg-boaf wrote: Ssshhh... Don't tell your club sponsors, try Torq instead - that stuff is good. It tastes good, doesn't make your stomach feel yucky. Skratch labs would be second choice, others take your chances... Endura never goes in any of my bottles these days, ever.
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Re: Rehydration
Postby Duck! » Mon May 29, 2017 11:30 pm
I'll double quote, 'cos DD's answer lines up with mine.Derny Driver wrote:I just did a tour of the USA with an NRS team and spent every night mixing up 40 bidons of elctrolyte for the next days racing.ft_critical wrote: Regardless, it might be worth the electrolyte route. Duck, do I just drop a teaspoon of salt in 500ml of water or is a hydration drink from say SIS (sponsors our club) worth it?
.
You should be drinking the SIS/Torq/Endura/Skratch or whatever when you ride, and tanking up on the recovery carb/protein drink post ride.
A spoonful of salt in a drink bottle is only partially effective - it will address the sodium and chlorine, but leave you deficient in potassium, calcium and magnesium, not to mention be somewhat unpalatable! A properly formulated mix such as Torq, Endura, SIS etc will have all the necessary electrolytes, and crucially, unlike Gatorade & the like, have a lot less sugar. That said, Torq in particular out of the above list is designed as an energy product as well as electrolytes, so it is higher in carbs (fructose/maltodextrin mix, rather than simple table sugar) than the others. Maybe not a bad thing to top up the energy levels post-ride, but worth bearing in mind if you are watching your carb intake. Big thing in Torq's favour is it tastes good (it is my preferred stuff); SIS I've found works well for its electrolyte balance, but they use minimal-carb artificial sweetening, which I find gives a bit of a sickly, synthetic flavour which I don't like. Endura also works, but its very high magnesium content does give it a very gluey feel that doesn't agree with a lot of people.
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Re: Rehydration
Postby ft_critical » Tue May 30, 2017 4:58 pm
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Re: Rehydration
Postby Ivanerrol » Tue May 30, 2017 10:41 pm
Organic bananas, avocados,almonds. Plus side - heaps of potassium,magnesium and fibre - on the minus side a fair few calories.
Mates son is a budding tennis professional. On those 38 degree days with the court temperatures well in excess of 40 degrees and on 3 - 5 set matches, coach makes him drink glassfulls of salt water to prevent cramps.
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Re: Rehydration
Postby Derny Driver » Wed May 31, 2017 9:22 am
That's very 1950'sIvanerrol wrote:..... coach makes him drink glassfulls of salt water to prevent cramps.
I had a soccer coach who used to put a tourniquet on our players if they went down with a cramp. My mate was getting the tourniquet twisted around his quad once and yelled out " What the f are you doing Bill? Its a cramp, not a effing snake bite!"
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Re: Rehydration
Postby Duck! » Tue Jun 06, 2017 11:00 pm
Equally dated - and ineffective! - treatment for snake bite too.Derny Driver wrote:That's very 1950'sIvanerrol wrote:..... coach makes him drink glassfulls of salt water to prevent cramps.
I had a soccer coach who used to put a tourniquet on our players if they went down with a cramp. My mate was getting the tourniquet twisted around his quad once and yelled out " What the f are you doing Bill? Its a cramp, not a effing snake bite!"
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Re: Rehydration
Postby g-boaf » Fri Jun 16, 2017 7:51 pm
Not sure I'd choose that again.
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Re: Rehydration
Postby trailgumby » Fri Jun 16, 2017 8:41 pm
Endura is good but it takes awhile to acclimatise to the magnesium content and I find if I drink too much in one go it doesn't agree with me, and my on-the-bike fuel consumption plan is stuffed for the rest of the ride. OK if used with discipline. Currently working my way through a tub of it. Their lightly caffeinated gels are absolutely awesome though.
SIS - agree, much too sweet. Plus, aspartame (the artificial sweetener it is loaded with) is reputedly not great for brain health. Adversely affects concentration. After a few hours the ridiculous sweetness becomes unpleasant, you don't drink as much as you should, fuel consumption plan is stuffed for the rest of the ride.
Skratch Labs. Expensive, glorified gatorade. The carbs are 100% sucrose - that's table sugar, except you're paying 40 bucks a kilo for it. Tasted great (natural, dried raspberries for flavouring) but the same issues as gatorade with short insulin spikes followed by massive uncomfortable holes where you feel like death until you take the next mouthful. Never again.
The mix I keep coming back to is Hi5 EnergySource. It contains fructose and maltodextrin to give the quick lift followed by a sustained burn like Endura, and contains both sodium and potassium. No magnesium. The flavours are good, not excessively sweet, easily digestible so you can keep drinking it. Much more tolerable. Their gels are more watery, so they don;t stick to the roof of your mouth when it's dry.
My preferred mix for long rides though is Hi5 4:1. It has the same carb and electrolyte mix but contains 20% protein. I find if I use this for the last bottle that I recover much better. At the Mont 24 where you're going flat out for an hour, resting for 3, going flat out for an hour, rinse and repeat for 24 hours, it was a godsend. Don't think I would have been able to speak let alone drive to the motel afterwards running on just carbs and electrolyte, but I recovered pretty well after 93km ridden on dodgy suspension. Having some protein in the drink seems to limit muscle catabolisys during high-intensity endurance activity.
For summer they have an isotonic mix with fewer carbs and higher salt content to match the intended consumption rate in high temperatures. I found this works well too.
The also have electrolyte tablets you can drop into your bidon if you want electrolytes and no carbs.
No affiliation except as a satisfied customer. I'd buy shares if I could, though.
Other options I liked were Hammer Nutrition. Hammer Heed for carbs and electrolytes. Perpetuum if you want some protein with that. Excellent gels. Pricier though.
- g-boaf
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Re: Rehydration
Postby g-boaf » Sun Jun 18, 2017 8:43 pm
Agree on Endura gels, those are pretty good - although I rarely ever use them.
SIS do some more watery gels that are also alright.
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Re: Rehydration
Postby scirocco » Wed Jun 21, 2017 10:09 pm
Ironically if I'd drunk less water I might not have been so bad. I wasn't even that dehydrated.
A High 5 tab in every second water bottle for me but anything will do really.
- ValleyForge
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Re: Rehydration
Postby ValleyForge » Wed Jun 21, 2017 10:53 pm
No you don't want central pontine myelinolysis. It sucks. Really sucks.scirocco wrote:...I got hospitalised once for hyponatremia (low salt concentration in the blood) after a very hot and long day on the bike drinking only water and it was highly unpleasant and frightening (hallucinations). I wouldn't wish it on anyone...
https://en.wikipedia.org/wiki/Central_p ... elinolysis
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Re: Rehydration
Postby hamishm » Mon Jun 26, 2017 12:50 pm
Yesterday was cold. I made an extra effort to drink a lot, was stopping roughly hourly for a road side pee, nice clear output. About 40% of what I drank was electrolyte (nuun active - https://nuun.com/products/nuun-active/). I definitely feel better today than sometimes after these rides.
It's possibly my headache is sore/tense neck and shoulders instead. Still, frustrating to still struggle with this after doing it for years, and might be a problem for longer riders planned later in the year.
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Re: Rehydration
Postby thatmdee » Sun Aug 20, 2017 6:03 pm
I guess I'm after a mix of electrolytes and carbs to help with rehydration and as a fuel source when riding. I'm looking at something like Endura (easy to find) or Torq. However, I've also had dental issues lately with enamel erosion -- mostly as the result of drinking a lot of soft drink in my 20s. I'm using a tooth mousse, and have been told by the dentist I need to avoid acidic drinks, fruits, etc.
I'm a bit reluctant to pick up a tub of Endura or similar, given they usually contain citric and other acids. I'm not sure if I should just be drinking a pure electrolyte mix (e.g. Bulk Nutrients sell one) without any flavour mixed with water, and maybe some other carb source?
For carbs, I was thinking something like flapjacks (oats, brown sugar, golden syrup, maybe some dates, etc).. Or maybe I just buy some maltodextrin and dextrose or similar and mix with electrolyte powder ready to be used in a water bottle.
Basically, I'm wanting some fuelling and rehydration strategy. Powders like torq or endura seem to be easy option, but I'm wanting to avoid the citric and other acids if possible
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Re: Rehydration
Postby Neddysmith » Mon Aug 21, 2017 9:55 am
And hoping im not gonna hijack it..
But with summer coming and the weather getting warmer i was thinking the same that just water may not be sufficient to stay hydrated.
I was thinking either some electrolyte powder like gatorade/powerade but was also thinking about BCAAs
Anyone have any opinions on which maybe better for some longer rides 2-4hrs?
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Re: Rehydration
Postby ValleyForge » Mon Aug 21, 2017 11:53 am
For the marginal benefit that electrolyte replacement drinks give over plain water, and the irreversibility of dental damage from food acids and simple sugars, I'd suggest water alone.thatmdee wrote:...have been told by the dentist I need to avoid acidic drinks, fruits, etc.
As for energy replacement - something with other than simple sugars would be best. But you will get a long stream of
Make some home made energy bars is my contribution.
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Re: Rehydration
Postby ft_critical » Thu Oct 19, 2017 7:14 pm
I bought a big tin of SIS Recovery. I have been using it after long rides (3hr+) and medium-distance-high-intensity rides. No dehydration symptoms, no tiredness and, the surprise, less muscle soreness.
I was sceptical so I have been doing it for months, sufficient for me to be confident in the results. Earlier this week I did an hour on a gym watt-bike (interstate travel without my recovery drink), sweated buckets - truly. I drank tons of water through the day, but a head-ache developed.
This morning, 1 hour endurance + 1 hour threshold race in my shed on Zwift, tons of sweat. I drank the recovery mix and off to work, no issues all day.
A real surprise.
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Re: Rehydration
Postby Patt0 » Fri Oct 20, 2017 6:25 am
I hydrate with electrolytes potassium citrate 5g, magnesium citrate 1g, sodium chloride 1g twice a day. On my morning commute and the other with dinner.
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Re: Rehydration
Postby Mububban » Fri Oct 20, 2017 1:09 pm
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