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What’s In Your Water Bottle? – Part 2

08.16.2013 by Ray Niekamp // 3 Comments

I’ve been getting a lot of response to my fellow club member’s inquiry about what to drink on rides. While some people go for the drink mixes offered by nutrition companies (Hammer, etc.), it seems that most of us use more mundane mixes.

In fact, the number one hydration fluid — by a long shot — was plain old water. “Water, water, water, and lots of it!” said one. Others seconded the water idea, but did add some electrolyte mixes, such as Nuun.

Of course, there’s plenty of information online about maintaining electrolyte balance during cycling. It’s just that, for most of us, most of the time, we’re not straining ourselves that much. A couple of hours seems to be a routine ride, and in my experience, any kind of electrolyte replenisher will do the job. As I said before, one bottle of plain water and another with some kind of electrolyte drink will work. Gatorade — many folks dilute theirs — and their ilk will do the job, although lots of people don’t like Gatorade.

One of my friends, Don Bynum, does put a lot of thought into what he takes on a ride. Since he rides a recumbent trike, he carries a lot more fluids than diamond frame riders carry, anyway. On his blog earlier this summer, he recounted a 53-mile ride in 90–plus degree heat, and how he was able to stay fresh throughout (he’s 69 years old).

“I have tried numerous electrolyte replacement products over the last eight years of cycling. Nothing I tried comes even close to Hammer Nutrition’s Endurolyte capsule product in preventing cramps and heat exhaustion in our Texas Summers.  A few minutes prior to rolling out I took two Endurolytes, with water, then a Hammer Perpetuem Solids ‘thing.’

“In the course of the ride and lunch I went through five liters of water and/or iced tea, nine endurolytes and six Perpetuems, plus a hamburger.  That kept me going through 53 miles.”

I’ve been known to replenish my electrolytes by grabbing some pretzels or a Payday candy bar during rides. Don is leery of that strategy:

“I have heard people make statements about getting electrolytes by eating salty food.  That is foolish and not supported by what we know about our bodies.  A good electrolyte suppliment will have some sodium salt, but also salts of phosphorous, magnesium, and manganese as well as some other stuff that helps our boduies assimilate the salts.  Too much sodium chloride actually blocks the other electrolytes from getting through the cell walls.  Don’t bother to comment about how great you do with the salt from a bunch of On the Border toastadas.  The simple, inarguable truth is that you would do even better with a balanced load of electrolytes.”

Finally, our guest poster Jeff Hemmel chimed in about his favorite electrolyte supplement: Skratch Labs. That’s the mixture developed by cycling physician Alan Lim for pro cyclists.

“Flavor is actually from fruit and not some chemical,” he said. “Low calorie, no stomach issues, different kind of salt, and actually tastes good.”

A few others had an issue with the price of Skratch Labs, however. A pound of the mix costs $19.50 online. A 16-oz. tube of Nuun tablets is $7.00. For Jeff, the price difference is worth it. And I haven’t checked lately, but if you do order Skratch Labs online, try using the code BIKENOOB at checkout, for a 15 percent discount.

With August winding down, a lot of us are looking forward to cooler fall riding. But we’ll still need to drink.

 

 

 

 

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Categories // Heat Tags // electrolytes, sports drink, water

What’s In Your Water Bottle?

08.13.2013 by Ray Niekamp // 15 Comments

Electrolyte_drinksOne of our newer club members revived a time-honored thread that occurs each year during the hot summer months. She bonked badly about a month ago, and was wondering: What are you putting in your water bottle on hot summer rides?

She uses Nuun. Apparently, she’s happy with it, but was wondering what other alternatives there might be.

Some chatter within the club turned up a few ideas. One member said she just makes sure her water bottles are frozen the night before a ride, and carries as much as she can — which works out to two 24-oz. bottles.

Others go half and half — one bottle with water only, and the other a mixture of water and some kind of electrolyte replenisher, such as Nuun, or diluted Gatorade.

Myself, I freeze water bottles the night before a ride too, and use the half and half method. I also favor Nuun. But I’m only concerned about an electrolyte replenisher if I know the ride will run much longer than an hour. My usual 90-minute or less rides during the week are just fine with water only.

Our club president uses one bottle of plain water, and adds a scoop of Gatorade and a scoop of Endurolyte to the second. When that runs out, he’ll find a store that sells Mexican Coke — the kind sweetened with sugar, and not high fructose corn syrup.

Others carry some Endurolytes or E-tabs, or such in a plastic bag.

What I’m not seeing is heavy use of Cytomax or Hammer products.

What do you normally take on a ride to prevent the bonk?

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Categories // Heat Tags // bonk, electrolytes, sports drink, water

It Takes More Than Water

06.12.2012 by Ray Niekamp // 9 Comments

Summer temperatures are here in Texas now. Austin got its first 100-degree day (38C) this week, although thankfully, we’re way behind last year’s ridiculous 90 days of 100 degrees or more.

So I’ve been making sure I have plenty of water while out on my rides. But the advent of the really hot temperatures reminds me that water alone isn’t enough. If I needed a stark reminder of that fact, all I had to do was take note of this news item:

SAN ANTONIO, June 12 (UPI) — A 30-year-old man who fell ill during an endurance boat race in Texas has died, authorities said.

Brad Ellis, who had become ill Sunday during the Texas Water Safari race on the San Marcos and Guadalupe rivers, was the first participant to die in the event’s 50-year history, the San Antonio Express-News reported.

Ellis died of hyponatremia, or low sodium, said Allen Spelce, president of the Texas Water Safari.

“It goes against logic,” Spelce said. “You think, ‘Drink water, drink water,’ but you’re expelling all of that sodium, through sweat and using the bathroom, and not getting the replacements.”

I plead guilty. I get by just fine with two bottles of water for rides of 30 miles or less. Part of the reason I bonked last weekend is that I was just drinking water and not replenishing my electrolytes on a ride about an hour longer than I’ve been doing lately. It’s time to start carrying some kind of electrolyte replacement again.

I’ve never been picky about what I use. Often, in the middle of a ride, I’ll stop at a convenience store and pick up a bottle of G2 — the low-sugar Gatorade. I have used Nuun in the past, and like it, although I know people who don’t care for the fizzy tablets you add to your water.

Most sports drinks have a variety of electrolytes — sodium, potassium, chloride and more — it appears that sodium is the one to be most concerned about. The Mayo Clinic’s website says sodium is important to the body, because it “helps maintain normal blood pressure, supports the work of your nerves and muscles, and regulates your body’s fluid balance.” If the sodium level drops too much, extra water enters your cells and swells them. It can even cause you brain cells to swell, and since the brain’s ability to enlarge is restricted by the skull, swollen brain cells could trigger more dangerous symptoms.

In lieu of a sports drink, you could munch on something salty. I’ve always liked a Payday candy bar. The peanuts that surround the nougat center of a Payday contain plenty of salt. A small bag of pretzels would work just as well.

The main thing to be aware of, though, is that water isn’t enough. The Mayo Clinic says you should only drink as much fluid as you lose through sweat during exercise. That would be about 34 ounces — or one liter — of water an hour. That’s about two water bottles. Uh oh — I usually drink only one bottle per hour. So hyponatremia wouldn’t seem to be a particular worry for me. I need to boost my fluid intake, and now that it’s really hot outside, make sure I replenish my sodium, too.

Just use the common sense guidelines you’ve been following since starting to cycle, and you’ll be fine.

 

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Categories // food, Heat, training Tags // electrolytes, water

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