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8/8/12 2:42 P

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When I raced the standard drink on long rides was half defizzed Coke and water. Believe it or not when you are hot and tired this tastes really good. If you don't get the carbonation out it can bubble out of your bottle and make your bike a sticky mess. Gatorade was out but back then it was seen as a poseur drink and most athletes didn't trust it.
The biggest thing sports beverages bring is calories. They engineer the beverages to have the greatest number of calories without slowing fluid absorption. If you just add a bunch of sugar to a beverage your body actually has to draw water from your body to dilute it before it can be absorbed. Sugary beverages initially dehydrate you before being absorbed.

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8/8/12 2:34 P

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I discussed this with an exercise physiologist at Texas Woman's University. He said that the biggest problem with electrolyte replacement is that as we get dehydrated the concentration of electrolytes in our system increases rather than decreases. We loose water faster than electrolytes. For the majority of athletes he recommended water during training or events and electrolyte replacement afterword when we are recovering. He did say that someone doing multi-hour events in triple digit temperatures might benefit from electrolyte replacement products during the event but even then recommended cutting them with equal parts of water.

BARRONVC's Photo BARRONVC Posts: 1,845
8/6/12 12:25 P

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Gatorade is just one choice. Do you homework and look past "brands". Talk to the pros and see what they use. How about talking to an Olympic Triathlete or Iron man pro, pro cyclists, see what they use.

Look more closely and test a few things until you get dialed in. The capsules are ok, see how you react. Do a check on amino acids and supplements. You can make your own.

Good thinking.

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2WHEELER's Photo 2WHEELER SparkPoints: (47,580)
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8/6/12 12:01 P

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A lot depends on the circumstances as to whether I'll take Gatorade or other electrolyte drink. Riding for an hour or more on hot, humid days requires Gatorade. Without it, I'm guaranteed to have severe leg cramps. Gatorade may not guarantee I won't get them, but I can ride longer before cramping when drinking it. I also take Endurolytes capsules about every hour as needed. I've been so frustrated with leg cramps that I finally went to my doctor. She ran a number of tests which all came back "normal" and this afternoon I go to a sports medicine specialist. I almost hoped that something would come back out of the normal range so there would be something definitive to treat.

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KJEANNE's Photo KJEANNE SparkPoints: (39,116)
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8/4/12 3:47 P

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I am a 58 year old women who does have hot flashes and take a diuretic for high blood pressure. Add a 1-2 hour bike ride on a hot Southern California day and I sometime need more than water or I do have leg cramps. But I prefer nuun - less calories, nice taste, easy to carry.

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BILL60's Photo BILL60 Posts: 227,834
8/4/12 8:56 A

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I live in South Texas and bike 200 to 350 miles per week in the heat and humidity. What works for me? Water for rides that are less than 2 hours and water and honey for rides in excess of 2 hours. Once in a while I'll stop and get some diet coke in my water bottles, just for a taste change. Works for me.

Edited by: BILL60 at: 8/4/2012 (08:57)
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BARRONVC's Photo BARRONVC Posts: 1,845
8/3/12 5:26 P

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Here is a good rule. Use history to determine the future. Years ago I did a lot of really tough riding and worked in extreme heat (120) in the summer months.

I've had two trips to the ER for heat stroke at work. I did it for 10 years, 5 to 7 days a week and 8 to 16 hours per day. In that time two trips, not bad. The company had salt pills then switched to Quencher.

The Quencher was a pump, 1 pump to 12 oz of water. Many were drinking it straight or with very little water. People were getting the squirts (fructose and corn syrup) . I told the company nurse this was caused from the drinks and not taking in enough water. She check it out and all the people that went home were drinking it straight. I had that from Ultra Fuel in the mid 90, it sucks all the fluid out of your body.

Most of the time I drink only water. I'm ok with Cytomax, I mix it and alternate with water. Make sure you test everything before you use it in an event.

Experience is the best teacher. We are all different and need to find what works for us.

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TOOTHFUL99's Photo TOOTHFUL99 Posts: 499
8/3/12 5:23 P

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It's been a hot summer everywhere in the country this year. I live in the south, where we deal with some nasty humidity, too. In previous years, I would use G2 or Powerade Zero, thinking that it kept me hydrated without all the added calories. This year, it's been only water. I notice no difference. No dehydrating, no muscle cramps.

I have friends who swear by a lot of the powdered mixes. They don't seem to be any more hydrated or have more energy than me.

As far as cramping, I don't have a problem, but some of the older riders that I know have issues. Many of them use something called "Leg Cramp." It's sold over the counter at Walmart, Walgreens, etc. They take one and the cramp is gone within minutes. The only caution is that you can't use it if you have a quinine allergy.


...and then in the middle of everything, you realize you're alive right now, and the time to live is right now!


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JHOLLNAGEL Posts: 1,768
8/3/12 4:19 P

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This is the reason why I feel the article falls short. Yes it is nice to paint a broad stroke in an article; but I think they should also give a caveat of the audience they are trying to cater to. Is it just your casual rider; your week end warrior, your occassional few races a year?

Come out and make a stand if you are going to make a stand in an article.

Can you tell I am frustrated????;-)

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DDOORN's Photo DDOORN Posts: 23,427
8/3/12 4:13 P

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Sounds like you've answered your own question re: your experiences with Heed Electrolyte and Cytomax...don't fix it if it ain't broken...? Unless you want to steer clear of them for some reason. Cramping can't be fun, certainly I wouldn't set myself up for more of that if you find going with straight water does this for you.

Only on really hot, long rides do I ever feel somewhat headachey and give into one sugar cola to avoid bonking. Otherwise it's only water for me. No cramps, bonks or other unpleasantness.

Don

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JHOLLNAGEL Posts: 1,768
8/3/12 4:05 P

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OK Good article on what to drink to stay hydrated but lacked in what to do when the following occur: Muscle cramping while riding and/or racing; Cramping at night; sweating buckets..... and so on??

A measurement I use is the color of my urine which has been explained to me clear to light yellow .... is this still the case???

Also, I start hydrating the day before for a ride and sometimes 2 days before a bike race. Yes I try to increase potassium intake then. I do not add salt to my foods because of the old addage taste your food first before you add stalt .... however, because I experience a tremenduous amount of sweat should I just add salt automatically?

Last year I used Heed Electrolyte and Cytomax and had very little occurrences of cramping. This year I have strictly stayed with water and I have had more instances of cramping to the point of severe pain and unable to move to a comfortable position to relieve the feeling.

So what are your thoughts ....... no I do not use gator ade ... I have tried but I always get a sugar crash when I do

Chime in folks I am all ears

Thanks

Jim

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BARRONVC's Photo BARRONVC Posts: 1,845
8/3/12 1:15 P

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Someone drank it daily for years and claimed it caused stones. I don't know that to be true or from Gatorade.

If you need a some kind of replacement you can use Coke mixed with 1/2 water, that was 25 years ago. Today every gas station or store has many choices.

I think it would be good to evaluate them, there is probably some published info.

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DACSUS65's Photo DACSUS65 SparkPoints: (5,757)
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8/3/12 1:08 P

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When I was in the Infantry the medics stressed water over Gatorade. Some of the Doctors I know say Gatorade, and I assume other sports drinks, have twice as much "stuff" (sodium, potassium, etc) in them as the body needs. This causes the body to pull fluid away to dilute the "stuff" in the drinks. They recommended adding no more than a pint of Gatorade to our canteens, which hold one quart. Plain water, maybe some salt and and sugar, does just fine.

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SAMANTHA_SP's Photo SAMANTHA_SP SparkPoints: (41,094)
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8/3/12 12:24 P

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Thank you for posting this article. I've been staying away from these types of drinks. I love to drink coconut water on days when I plan to ride long. It's a great alternative when I'm sick of drinking water.

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BARRONVC's Photo BARRONVC Posts: 1,845
8/3/12 12:23 P

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Don't overdue the Gatorade. Do drink.

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DDOORN's Photo DDOORN Posts: 23,427
8/3/12 9:25 A

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Thx for the add-on!

Let's keep our $$ in our pockets and stick with Adam's Ale...! :-)

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

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LIV2RIDE's Photo LIV2RIDE Posts: 6,205
8/3/12 9:13 A

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Great article. Here is a podcast on the same subject.

www.bengreenfieldfitness.com/2011/08
/e
pisode-157-the-death-of-gatorade-shoR>uld-you-stop-using-electrolytes-duri
ng
-exercise/




Kelly

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DDOORN's Photo DDOORN Posts: 23,427
8/3/12 8:53 A

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Does Gatorade Actually Work?

www.alternet.org/food/does-gatorade-
ac
tually-work


"A top science journal has issued a blistering indictment of the sports drink industry.

The BMJ papers address two related but distinct questions: Should people who exercise seek to proactively replace fluids lost, or can they rely on thirst to guide them during and after physical activity? And when they rehydrate, do they need all the salts, sugars, and other ingredients dumped into sports drinks, or is water fine? The correct answers are: best to rely on thirst, and water is fine. All that stuff about replacing electrolytes and so on you've been hearing all these years? Never mind! The evidence doesn't support it."

Good to have some science backing what I thought all along!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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