Hydration and weight loss rates

In article <[email hidden]>,
[email hidden] says...

Quoted message said:

I have been paying close attention to my hydration loss on
my rides since I started training in a much warmer climate.
I am losing about a kilo an hour even at moderate pace. I
am drinking about 20 ounces per hour and my weight is 190
(race weight 170). This rate of loss is when the
temperature is averaging about 80 degrees. I need to figure
out some ways to reduce this. I don't suffer any perceived
loss in performance in the first 150 to 180 minutes but
after that my heart is clearly having to work harder at a
given power level. I find cardio drift of up to 15 beats
per minute. I have not had any other symptoms but this kind
of sucks. If I don't find a solution I am going to have to
start doing my long training rides much earlier in the day.

Drink more water more often.
------------
Alex

Chris said:

I have been paying close attention to my hydration loss on
my rides since I started training in a much warmer
climate.

Any comments

Et pour le taux de cortisone, par exemple, s'il est effondré
- ce qui dénote la prise de cortisone -, il suffit de
prendre un cachet d'hydrocortisone avant le contrôle et de
boire trois litres d'eau, et l'affaire est réglée.

"Alex Rodriguez" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

In article <[email hidden]>,
[email hidden] says...

Quoted message said:

I have been paying close attention to my hydration loss
on my rides since

I

Quoted message said:

Quoted message said:

started training in a much warmer climate. I am losing
about a kilo an

hour

Quoted message said:

Quoted message said:

even at moderate pace. I am drinking about 20 ounces per
hour and my

weight

Quoted message said:

Quoted message said:

is 190 (race weight 170). This rate of loss is when the
temperature is averaging about 80 degrees. I need to
figure out some ways to reduce

this. I

Quoted message said:

Quoted message said:

don't suffer any perceived loss in performance in the
first 150 to 180 minutes but after that my heart is
clearly having to work harder at a

given

Quoted message said:

Quoted message said:

power level. I find cardio drift of up to 15 beats per
minute. I have not had any other symptoms but this kind
of sucks. If I don't find a solution

I

Quoted message said:

Quoted message said:

am going to have to start doing my long training rides
much earlier in

the

Quoted message said:

Quoted message said:

day.

Drink more water more often.

Better still, drink a carbohydrate-electrolyte beverage like
Gatorade. In addition to providing energy, the glucose will
aid with sodium absorption, and the sodium in turn will
stimulate your thirst causing you to drink more. What's
more, the sweetness and tartness alone are likely to make
the beverage more palatable, thus further encouraging fluid
consumption (yes, there is some logic to 'Gatorade
Lite'...did they ever market that?).

Finally, be certain that you are properly hydrated before
exercise even begins...nothing worse for compounding exercise-
induced dehydration than pre-exercise hypohydration.

Andy ("do as I say, not as I do"😉 Coggan

"Gleshna" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

Better still, drink a carbohydrate-electrolyte beverage
like Gatorade.

To invent Gatorade someone apparently just figured out the
ingredients of sweat. Good stuff.

To much plain water greatly contributed to the death of a
marathon runner

in

Quoted message said:

Chicago a few years ago. You need electroltyes.

That was also over a long period of time (>5 hours) and from
all reports I saw also noted that she had also ingested a
lot of water the day before. Since then a couple of
organizations have revised the fluid intake guides (there
once was a link at www.usatf.org)

Quoted message said:

Gleshna - Multi-Thousandaire

DA LAKES: Da Lake Tube: greatlakesurfing.com-greatlakesurfing.com-Open ↗
/images/Gallery/point.jpg Da new Lake Movie:
unsalted.tvunsalted.tvOpen ↗ Da Bears ???????

"Andy Coggan" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"Alex Rodriguez" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

In article
<[email hidden]>,
[email hidden] says...

Quoted message said:

I have been paying close attention to my hydration loss
on my rides

since

Quoted message said:

I

Quoted message said:

Quoted message said:

started training in a much warmer climate. I am losing
about a kilo an

hour

Quoted message said:

Quoted message said:

even at moderate pace. I am drinking about 20 ounces
per hour and my

weight

Quoted message said:

Quoted message said:

is 190 (race weight 170). This rate of loss is when the
temperature is averaging about 80 degrees. I need to
figure out some ways to reduce

this. I

Quoted message said:

Quoted message said:

don't suffer any perceived loss in performance in the
first 150 to 180 minutes but after that my heart is
clearly having to work harder at a

given

Quoted message said:

Quoted message said:

power level. I find cardio drift of up to 15 beats per
minute. I have

not

Quoted message said:

Quoted message said:

Quoted message said:

had any other symptoms but this kind of sucks. If I
don't find a

solution

Quoted message said:

I

Quoted message said:

Quoted message said:

am going to have to start doing my long training rides
much earlier in

the

Quoted message said:

Quoted message said:

day.

Drink more water more often.

Better still, drink a carbohydrate-electrolyte beverage
like Gatorade. In addition to providing energy, the
glucose will aid with sodium absorption, and the sodium in
turn will stimulate your thirst causing you to drink

more.

Quoted message said:

What's more, the sweetness and tartness alone are likely
to make the beverage more palatable, thus further
encouraging fluid consumption (yes, there is some logic to
'Gatorade Lite'...did they ever market that?).

Finally, be certain that you are properly hydrated before
exercise even begins...nothing worse for compounding exercise-
induced dehydration than pre-exercise hypohydration.

Andy ("do as I say, not as I do"😉 Coggan

Also note that Gatorade is pretty low in sodium; Gatorade
does have a new formulation coming out soon that has more
electrolytes. Tastes a bit different as one would imagine.
As someone who loses a great deal of salt, I have added salt
to my Gatorade for a few years now.

The sodium, in addition to stimulating thirst, aids in
maintaining what you keep in the body. Also, make sure you
rehydrate well after riding and use sodium.

I have never liked salt on anything and used to only drink
water when I rode. About 3 years ago I rode 35 miles in
the morning and embarked on writing a research paper for
school during the day. While writing, I drank about a
gallon of water and when my girlfriend got home we rode
another 25 miles. During this ride I continued drinking
water. Later that night I started to get a crushing
headache and was so dizzy that I almost fell down. My
girlfriend took me to the emergency room where I was
diagnosed with Hyponutrimia (sp?). This is when the
electrolytes and sodium content of the body fall well
below where they are supposed to be. Needless to say I was
admitted into the hospital, placed on some sort of
elecrolyte IV and was released the next morning.

I now drink either gatorade or take E-caps, which are a
potassium, electrolyte pill prior to riding. I also always
have one bottle with water and another with some sort of
electrolyte, rehydration drink. Trust me when I say you dont
ever want to have hyponutrimia.

"Robert Chung" <[email hidden]> wrote in message -"]news:[email hidden]-
berlin.de...

Quoted message said:

Chris said:

I have been paying close attention to my hydration loss
on my rides since I started training in a much warmer
climate.

Any comments

Et pour le taux de cortisone, par exemple, s'il est
effondré - ce qui dénote la prise de cortisone -, il
suffit de prendre un cachet d'hydrocortisone avant le
contrôle et de boire trois litres d'eau, et l'affaire
est réglée.

"Gleshna" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

Better still, drink a carbohydrate-electrolyte beverage
like Gatorade.

To invent Gatorade someone apparently just figured out the
ingredients of sweat. Good stuff.

Actually, you're thinking of Gookinaid E.R.G.

Andy Coggan

"Andy Coggan" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Better still, drink a carbohydrate-electrolyte beverage
like Gatorade. In addition to providing energy, the
glucose will aid with sodium absorption, and the sodium in
turn will stimulate your thirst causing you to drink

more.

Yikes! Gatorade is far and away too strong isn't it? The
recommended mix is something like 6 or 8 percent glucose
isn't it? Gatorade must be closer to 15% or even higher.

Quoted message said:

Finally, be certain that you are properly hydrated before
exercise even begins...nothing worse for compounding exercise-
induced dehydration than pre-exercise hypohydration.

Andy ("do as I say, not as I do"😉 Coggan

Me too. I used to drink heavily and all it did was sit on my
stomach. Now I drink quite moderately. It sure doesn't help
hydration but I don't feel worse with an upset stomach from
Gatorade. At nearing 60 I guess that's the main cause.

"Chris" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I have been paying close attention to my hydration loss on
my rides since

I

Quoted message said:

started training in a much warmer climate. I am losing
about a kilo an

hour

Quoted message said:

even at moderate pace. I am drinking about 20 ounces per
hour and my

weight

Quoted message said:

is 190 (race weight 170). This rate of loss is when the
temperature is averaging about 80 degrees. I need to
figure out some ways to reduce this.

I

Quoted message said:

don't suffer any perceived loss in performance in the
first 150 to 180 minutes but after that my heart is
clearly having to work harder at a

given

Quoted message said:

power level. I find cardio drift of up to 15 beats per
minute. I have not had any other symptoms but this kind of
sucks. If I don't find a solution

I

Quoted message said:

am going to have to start doing my long training rides
much earlier in the day.

Any comments or ideas for a solution?

I've tried all of the "hydration" drinks and every last one
of them gave me really bad stomach problems. Until Gatorade
came out with Frost. The label on this stuff reads precisely
the same as on the normal Gatorade. But if I drink Frost it
hydrates me efficiently and effectively with no stomach
problems. Once I couldn't get it and tried the regular
Gatorade again only to get the same cramping, indigestion
and really woozy feeling. So there definitely is some sort
of difference.

"Gleshna" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

To invent Gatorade someone apparently just figured out the
ingredients of sweat.

Sweat tastes a hell of a lot better.

On Thu, 18 Mar 2004 03:42:42 GMT, "Tom Kunich" <[email hidden]>

Quoted message said:

Yikes! Gatorade is far and away too strong isn't it? The
recommended mix is something like 6 or 8 percent glucose
isn't it?

Depends. In cooler weather with a lot to drink some people
can tolerate even thicker drinks than that.

Quoted message said:

Gatorade must be closer to 15% or even higher.

No it's not.

JT

Quoted post said:

Originally posted by John Forrest To
On Thu, 18 Mar 2004 03:42:42 GMT, "Tom Kunich" <[email hidden]>

Quoted message said:

Yikes! Gatorade is far and away too strong isn't it? The
recommended mix is something like 6 or 8 percent glucose
isn't it?

Depends. In cooler weather with a lot to drink some people
can tolerate even thicker drinks than that.

Quoted message said:

Gatorade must be closer to 15% or even higher.

No it's not.

JT

IIRC, Gatorade that you buy as a liquid has high fructose corn syrup as the sweetener. Fructose can cause gastric upset during exercise and it's not the best sugar source either. Gatorade from a powder has sucrose not fructose, and you can make it more dilute to suit your needs. I add a dash of salt when it's hot.

My question after reading the original post is how do you know you're losing a kilogram per hour? Are you riding around with your bathroom scale strapped to your back and hopping on it every hour?

I can't imagine that 20oz/hour is insufficient unless you're in a very hot and arid climate... It sounds as if the climate is new to you? I wonder if your body will adapt if you keep training and you'll find you stay better hydrated. Does anyone know if this happens?

"pedalchick" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

John Forrest To said:

Tom Kunich said:

Yikes! Gatorade is far and away too strong isn't it?
The recommended mix is something like 6 or 8 percent
glucose isn't it?

Depends. In cooler weather with a lot to drink some
people can

tolerate

Quoted message said:

Quoted message said:

even thicker drinks than that.

Quoted message said:

Gatorade must be closer to 15% or even higher.

No it's not. JT

IIRC, Gatorade that you buy as a liquid has high fructose
corn syrup as the sweetener. Fructose can cause gastric
upset during exercise and it's not the best sugar source
either. Gatorade from a powder has sucrose not fructose,
and you can make it more dilute to suit your needs. I add
a dash of salt when it's hot.

I use either Cytomax or Gatrade from powder. I never knew
the pre-mixed product was any different. I wonder if the
clear stuff is the same as the mix? It sure goes down
easier as Tom states. BTW, I have seen others contradict
what you are stating. I thought it was ideal to have both
sucrose and fructose?

Quoted message said:

My question after reading the original post is how do you
know you're losing a kilogram per hour? Are you riding
around with your bathroom scale strapped to your back and
hopping on it every hour?

That is an easy one. I weigh myself just before and after. I
have been doing this for over a year and the loss
corresponds to those ratios indicated for 60, 90, 120 and so
on length efforts. You really don't need to ride in the
bathroom if you put a little thought in to it.

Quoted message said:

I can't imagine that 20oz/hour is insufficient unless
you're in a very hot and arid climate... It sounds as if
the climate is new to you? I wonder if your body will
adapt if you keep training and you'll find you stay better
hydrated. Does anyone know if this happens?

As I said, I have been here for well over a year. I don't
think there is much adaptation after a few weeks or months
at most. Any other adaptation will come from doing things
differently. I wear a white jersey on the hottest days, etc.
I am surprised nobody mention clothing color. Now that I
think about it, I lost my white helmet and maybe I need
another...

"John Forrest Tomlinson" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Tom Kunich said:

Yikes! Gatorade is far and away too strong isn't it? The
recommended mix

is

Quoted message said:

Quoted message said:

something like 6 or 8 percent glucose isn't it?

Depends. In cooler weather with a lot to drink some people
can tolerate even thicker drinks than that.

Yeah, sure. Not everyone needs the maximum intake of water,
obviously food is more important in may cases.

Quoted message said:

Quoted message said:

Gatorade must be closer to 15% or even higher.

No it's not.

It is actually close to the most commonly accepted optimal
7%. I checked everything on the market about 10 years ago
and most of them were in the ballpark. As far as the "frost"
(clear) flavors being ingested more easily, I have also
noticed the same thing. It seems to me that there is a non-
food flavoring that is heavier in the colored drinks (not
that I am prejudiced...). I wonder if the flavoring leads
the body to respond as if the mixture is richer. That is how
it feels. That line of clear products is so much better on
hot days whether exercising or just preventing meltdown
while outside. I buy that stuff buy the case for my son so
that he leaves my specialty biking stuff alone, but I will
use it too if I am out of one of the drinks I normally use.

Quoted message said:

JT