We hope that you are enjoying this summer, despite its challenges. We certainly are. We just got back from scouting a beautiful tour along the coast of Maine, including Acadia National Park. We plan to run that tour in September, 2022 or maybe in 2021 if we need to add a socially distanced tour. See here for more details.
We received a bit of constructive criticism from our last newsletter about hydration. We agreed with most of the points raised and would like to clarify a few issues here. In our newsletter we refer to a Mayo Clinic study which concluded that women should drink at least 2.7 liters and men should drink 3.7 liters daily. One reader, Adam, pointed out that this study was based on surveys and not scientific data. Adam also pointed out that we do not always account for how much water we get from the foods we eat. It makes sense to us that we probably don’t need to drink quite that much water. If we did, wouldn’t more people be sick from severe dehydration? Adam pointed us to this article with more information. Our real point is to make sure that you drink enough water for your own bodies during hot rides.
In our prior newsletter, we also stated that if you feel dehydrated during a ride you should stop riding or take a really long break. We wrote that from our own personal experience of times when we let ourselves get dehydrated mid-ride. Another reader, Harry, pointed out that with electrolytes, and even more importantly, salt, you don’t ever really need to stop a ride when you are dehydrated. A quick break to re-hydrate with the proper fluid will suffice. Use your own judgment. Only you know how you feel. But that does bring us to a discussion about replenishing electrolytes on a ride.
For shorter, less extreme rides, you don’t need to replenish electrolytes. Just eating a meal after riding should be enough. If you are riding in hot weather, for longer than an hour or two, or for more intense rides, it is important to replenish your electrolytes. Electrolytes are vital to a functioning body and include sodium, potassium, magnesium, phosphate, chloride, calcium and bicarbonate. Symptoms of severe electrolyte imbalance include cramps, twitching, weakness, heart rhythm irregularities and even seizures. Older adults are more at risk of complications from electrolyte imbalances. Magnesium and potassium imbalances can exacerbate dehydration and muscle cramping.
Post ride, you can replenish magnesium by eating leafy greens, almonds, pumpkin seeds, broccoli and lentils. You can replenish potassium by eating bananas, sweet potatoes, beets, tomatoes, and oranges. And for and inexpensive and delicious post ride recovery drink, you can’t beat low fat chocolate milk!
Hard pretzels are our favorite “go to” for replenishing sodium – especially after a long, hot ride. Harry, a randonneur, strongly recommended adding a bit of salt – perhaps 1/4 tsp – to your sports drink water bottle as most sports drinks do not include enough sodium.
How much electrolyte drink you need on a ride varies by the length, heat and intensity of the ride. It really boils down to how much you sweat. We try to drink at least one quarter of our liquid intake in electrolyte drinks. If you look at what electrolyte drink manufacturers suggest, we are on the low end.
We asked you what you like to drink. Here’s what we heard. Susan recommends using Nuun tablets. “They are not sweet, they are easy to transport as they come in a tube and dissolve in water and the citrus flavors are pretty decent. For those worried about calories, they have virtually none!” Jill recommends endurolytes from hammernutrition.com. “I got headaches every time I would ride or workout. I was turned onto a sample at an event ride. Since taking endurolytes, no more headaches!”
Lastly, on really hot rides, Harry recommended using “both a neck gaiter and a head covering. Run them under cold water before putting them on. This will help to keep you cool. When you stop, refresh them with more cold water. Even warm water from your bottle can help. The neck gaiter works as a covid face mask when necessary, as well. Just pull it up as you ride, if you are coming onto people or passing another cyclist.” Great ideas, Harry!
We sincerely appreciate all of the feedback that we receive from our newsletters. It tells us that they are being read and hopefully – for the most part – are providing useful information. If you would like to hear about another cycling related issue, please let us know.
Enjoy riding!
Mike and Caren Bianco