Your top tips for fuelling your ride

[Carlton green]

For the purposes of this thread I’m inclined to think that excess water is a bit of a ‘red herring’, whilst it might apply to organised running races where water is constantly supplied in volume to participants that’s a completely different situation to cycle touring.

It became relevant with the advice to drink beyond thirst. There's a known risk of exercise-induced hyponatraemia and responsible advice should address it.

(Neither of the two cases with which I was involved were in "organised running races". It's in the archives.)

Jonathan

Fair enough and responsible advice is where we should be heading, as such let’s focus on normal behaviours and accept that extreme behaviours - and lack of what some might call common sense - lies outside of this more generalised thread.

As a first guide I’ve suggested a normal range of fluid intake above, I’d anticipate drinking a bit more whilst exercising in warm weather. As a second guide here’s what the BHF has to say: https://www.bhf.org.uk/how-you-can-help ... d-exercise

[Jdsk]

"Common sense" isn't a useful answer to Beccie's request for advice for her selected audience. It varies too much between individuals and it might be shown to be wrong as we learn more about exercise physiology and medicine. And much of what may seem to be "common sense"simply isn't available to novices.

Jonathan

[axel_knutt]

For the purposes of this thread I’m inclined to think that excess water is a bit of a ‘red herring’, whilst it might apply to organised running races where water is constantly supplied in volume to participants that’s a completely different situation to cycle touring.

It became relevant with the advice to drink beyond thirst.

Is that a reference to Velocio's rules I quoted?

He's not saying drink more than you need, he's saying don't wait until you're gagging for a drink. The same with food, getting hungry might be a good way to lose weight, but it's also a good way to get unnecessarily fatigued if you don't need to lose weight.

I've found winter is problematic as you don't want to drink yet you still need to.

I've been dehydrated in winter because if I drink cold water I get hypothermic, but hot drink on cold teeth sets the nerves on edge, and stopping to blend hot & cold water at the side of the road is a PITA.

Apparently 800ml is now a popular size of water bottle, I’ve no recollection of needing anything that large - my bottle is smaller - and would always aim to keep at least a little water left in my bottle for when particularly needed.
Apparently most of us need 1.5 to 2.0 litres of fluids a day.

I used to carry four litres on the bike and still have to stop for more on hot days. Where I can get into bother if I'm not careful is if I don't drink enough when I eat, because then I can't digest it, and also wind up with constipation. I drink about 2 litres a day when I'm at home, but not when I'm shipping twice the calories on a cycle tour.

[Jdsk]

For the purposes of this thread I’m inclined to think that excess water is a bit of a ‘red herring’, whilst it might apply to organised running races where water is constantly supplied in volume to participants that’s a completely different situation to cycle touring.

It became relevant with the advice to drink beyond thirst.

Is that a reference to Velocio's rules I quoted?

He's not saying drink more than you need, he's saying don't wait until you're gagging for a drink.
...

Yes, it is. We now know that there are two risks that should be managed in the advice.

And there are at least three examples cited upthread of how this can be done.

Jonathan

[deeferdonk]

Unscientific but here's what i do.

For my weekend rides up to 50 miles I factor in a cafe stop about halfway and have a cup of tea and sandwich or cake or similar.

Emergency pack of haribo in handlebar bag to grab a couple if i do feel myself start to flag (or sometimes its just nice to eat some haribo!)
I do sweat alot so have a bottle of weak orange squash and also carry some "saltlick" branded electrolyte chews for warm days.
Odd times when i have found myself struggling - stopping at a cornershop for a can of full fat coke does wonders, and i have been known to carry one for longer rides. A can of coke at about 80miles into a century gave me the spurt I needed to finish.

[mjr]

It became relevant with the advice to drink beyond thirst.

Is that a reference to Velocio's rules I quoted?

He's not saying drink more than you need, he's saying don't wait until you're gagging for a drink.
...

Yes, it is. We now know that there are two risks that should be managed in the advice.

And there are at least three examples cited upthread of how this can be done.

I checked upthread and found:
1. jelly babies;
2. beans on toast;
3. steak-frites.

[Morzedec]

In the middle of France last summer we had a week where the temperatures averaged over 40 degrees. 'Mad Dogs and Englishmen' maybe, but we were out cycling in the sun! As fast as we were pouring water in, out it came again in perspiration -so to keep hydrated, we kept pouring! There is no norm for how much fluid you will need, because circumstances vary so much: temperature, distance, terrain, age, shade cover, and so on - so our advice, based on many such experiences as last year, would be that a regular intake of fluids is far better than having a notion about what is sensible, and possibly depriving yourself of a need just to satisfy that notion. In many areas of very rural France you may well find yourself many kilometres distant from a supply of water and food, so our advice is to always have enough, and spare, on the bike with you (and remember that there is always water available in a French graveyard!).

Happy Days!

[Carlton green]

^^ Experience and common sense too, ain’t it great to see a sensible answer that actually addresses issues and gives usable advice.

There is no norm for how much fluid you will need, because circumstances vary so much: temperature, distance, terrain, age, shade cover, and so on - so our advice, based on many such experiences as last year, would be that a regular intake of fluids is far better than having a notion about what is sensible, and possibly depriving yourself of a need just to satisfy that notion.

My bold.

In many areas of very rural France you may well find yourself many kilometres distant from a supply of water and food, so our advice is to always have enough, and spare, on the bike with you

And similarly so with some rural locations in the UK too.

[BeccieA]

What a great discussion! Thank you everyone for your contributions. Some great tips and advice there that I'll have to work into the article.

[roubaixtuesday]

Apparently 800ml is now a popular size of water bottle, I’ve no recollection of needing anything that large - my bottle is smaller - and would always aim to keep at least a little water left in my bottle for when particularly needed.
Apparently most of us need 1.5 to 2.0 litres of fluids a day. With a bit of luck some of that might be provided, in some friendly cafe, by tea and cake

I think it depends radically on the temperature, terrain and length of ride.

I use two 800ml bottles and definitely wouldn't go smaller; I frequently finish both on an evening ride.

On a day ride, it's not unusual for me to go through about five 800ml bottles, and I've drunk up to 10 or so on a really challenging and hot ride.

[Carlton green]

I think it depends radically on the temperature, terrain and length of ride.

Fitness, age, pace and the quality of what you ride too. So many variables, and then there’s build size (an eighteen stone bloke likely needs more water than an eight stone woman, etc.)

[Morzedec]

Alternatively .......!

[Cugel]

I think it depends radically on the temperature, terrain and length of ride.

Fitness, age, pace and the quality of what you ride too. So many variables, and then there’s build size (an eighteen stone bloke likely needs more water than an eight stone woman, etc.)

Shirly sum mish steak as there will be several "studies" determining The Right Answer as well as several wrong ones!

There is actually some merit in at least understanding the mechanisms of human hydration as well as the various commonly-encountered faux-pax. Such an understanding needn't be delineated to the last dreg but it will help to calculate and understand one's experience-based encounters with good hydration whilst cycling, perhaps also explaining the occasions when a poor hydration strategy demonstrated its results on our poor personage!

Perhaps the best tactic is to learn how to calculate a rough but varying hydration regime for the different riding conditions one encounters? Such a calculation might even include the odd metric such as distance, effort, body-weight, humidity levels, ascent-decent, how many bottle cages, café stops or even the size of the coffee and tea cups?

But playing it by ear (if that's the right body part) can work too .... eventually, by various experiences including unpleasant ones. I confess that this has been my "method", only just now refined into "reliable". (It took only 57.3 years).

[Morzedec]

You drink with your ear? That must be rather tricky?

Happy Days.

[axel_knutt]

On a day ride, it's not unusual for me to go through about five 800ml bottles, and I've drunk up to 10 or so on a really challenging and hot ride.

That's quite a lot more than I've ever needed I think. My bottles are 900cc, and I have three of them with another 1L Platypus bag in the pannier which is usually plenty except for a few particularly hot days when I've stopped for more. (Figures not including what I drink before leaving and after I get home.) I wouldn't know how low my electrolytes were on those days.

What I have noticed is that my ocular migraines seem to be more likely if I've been dehydrated, and although they're not bothersome, I can't imagine they're symptomatic of anything beneficial either. As I type this, I've already had over 2L so far today, and my urine is still quite dark.