Thirsty work...

[drivin_me_nuts]

Im still very new to cycling and I tend to drink a fair bit. Even 30 miles will quite happily see me go through a litre and a half of fluid. At the moment that fluid is sugar free Robinson's summer fruit. At what point should I be drinking something with salts/isotonic? And is adding a smidge of salt to the drink all I need to do?

[Rolls]

That sounds like quite a lot of fluid for 30 miles, unless you're in the alps and riding uphill the whole time!

[anonymous-user]

how much fluid you consume will vary based on the route, your condition, your effort, the weather etc. All these will contribute to how muchand when you will need to take on fluid and we are all different in this respect but as an example, I take a 500ml bottle for a 60kms loop around Bath.

This is quite an interesting read based on a recent case involving claims Glaxosmithkline made regarding tests involving lucozade and water

http://www.asa.org.uk/Rulings/Adjudications/2014/1...

Fundamentally, the ASA believed that the marketing campaign did not make it clear that the benefits of the drinking lucozade over water would only be realised during prolonged endurance exercise, I cant remember if they went on to classify "prolonged endurance" as one hour or two.

You are far better to keep your fluid levels topped up throughout the day/week with water, squash, tea or coffee than rely on an energy drink whilst you are riding.

I personally think that a market has been created for electrolyte drinks by the manufacturers and that very few of us need them as part of our regular riding, especially given the climate in the UK, the amount of added salt in food and drink and the salts already in cordial etc. The pros use them for sure, but then they ride longer, harder and more often than us... pan y agua is all us mortals require.

Edited by anonymous-user on Friday 11th April 14:12

[Hackney]

When I was in Mallorca all of the ride captains (and Stephen Roche) had only water in their bottles.
They tended to carry one bottle (the other cage had tools in it) and topped up at the cafe stop.

These guys cycle every day from Jan to May and again in autumn. If they don't need energy drinks I'm pretty sure I don't.

[drivin_me_nuts]

... this is what I was thinking. TBO, I carry more than enough spare calories around and within me to not need the calorific benefit of a sports drink! What I was thinking was more the electrolyte balance. Hence my question. I want to take riding a bit more seriously and do it in a way that is kind on my body.

[anonymous-user]

I think the simple answer is everybody's different and to drink what feels right for you.

I can drain my camelback in 45 minutes just doing a mild mixture of road and cross country, but I do keep a Mars/Snickers in my bag just as a reserve.

[anonymous-user]

with all due respect, I suspect you are a long way from an "electrolyte imbalance" though this article refers to a hydration imbalance which you may find useful, there is nothing to stop you from using electrolyte drinks to replace salts but i suspect its not necessary given the sodium levels in an average diet. http://www.twentysixtwo.org/images/Dehydration.pdf
There are some good articles on how and why we sweat too and the effect it has on blood flow and muscles, if you really are suffering after a ride, try some stretches thorughout the week.

[yellowjack]

I used to fall for the bull about sports energy drinks, buying powders, and using measuring scoops to make up the drinks. Then I ran out of the powders, with no ready access to a resupply, so I switched to Robinsons' double concentrate squash, or supermarket own-brand Hi-Juice squash. Result? It tastes better, with no perceivable difference in performance/endurance, so I've not wasted my money since.

I also stick to mainstream 'breakfast' type cereal bars (Kellogs/Jordans) as my on-the-bike 'nutrition', although I did used to carry a couple of gels for absolutely desperate emergencies. I prefer to eat a proper meal shortly before riding, and sometimes stop for a proper meal, or a sandwich, mid-ride.

Regarding fluid quantity? I carry two 710ml bottles, and on a 30 miler I usually only get through one of them, but it's better to have more than you need, especially in rural areas where shops can be few, and far between.

[JEA1K]

Hackney said:

When I was in Mallorca all of the ride captains (and Stephen Roche) had only water in their bottles.
They tended to carry one bottle (the other cage had tools in it) and topped up at the cafe stop.

These guys cycle every day from Jan to May and again in autumn. If they don't need energy drinks I'm pretty sure I don't.

Thats fine if you can compare your performance and ability to a retired pro cyclist.

I usually have SIS electrolyte powder mixed in my water in varying strengths depending on how far I ride. Generally if its under and hour, water is fine as I doubt I'll be losing so much in my sweat. On 60 mile + ride, I'll have two full 750ml bottles which may or may not last me ... depends where I am as if I'm riding pretty remotely then I may have to ration my intake!

As above, everyone is different.

[simonk68]

Electrolyte replacement is a load of b**lox really - it's very difficult to put back the salt that you excrete during exercise on a hot day, it can take days after a long endurance event. Certainly fizzy tablets or a pinch of salt isn't going to make a dent in any salt you excrete.

Where electrolytes do make a difference is that if you get the concentration right they can promote the absorption of fluid and sugars that are also in your drink, in the small intestine. Also salt of some description takes the sweet edge off a sugary drink making it more palatable over the long term - 3-4 hours of sugary drink and you'll be thoroughly fed up of the taste.

I do use the fizzy tabs, mainly because they make plain water taste nicer, but I don't pretend they're going to stop me cramping up or anything.

[Disco You]

I always used to drink quite a lot, I'd take 2 bottles with me everywhere.

Nowadays I drink less on a ride, I think this is down to being better hydrated before I start, as I generally drink more day-to-day.