Water and Sleep affecting Mountain Biking

[S54MCoupe]

I think I went to sleep without drinking enough water. I did two hard hours yesterday and 6 hard hours the day before that, and woke up a few minute ago with a dry throat, craving some sort of fluids.

So I got up and threw back a couple of beers, since we've all heard that news that it is good for muscle recovery.

Actualy, I just had a bunch of water, but beer sounds more bad ass.

Does this ever happen to anyone else?

[DeeZee]

Originally Posted by S54MCoupe

I think I went to sleep without drinking enough water. I did two hard hours yesterday and 6 hard hours the day before that, and woke up a few minute ago with a dry throat, craving some sort of fluids.

So I got up and threw back a couple of beers, since we've all heard that news that it is good for muscle recovery.

Actualy, I just had a bunch of water, but beer sounds more bad ass.

Does this ever happen to anyone else?

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[FONT=Times New Roman][SIZE=3]I learned years ago from my m-bike mentor / guru that you need to hydrate days before your ride during your ride and after.[/SIZE][/FONT]
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[FONT=Times New Roman][SIZE=3]Some of my mentor / guru’s tips:[/SIZE][/FONT]
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[FONT=Times New Roman][SIZE=3]1. Use water and only water to hydrate. Soda, beer and tequila don’t count. Let’s say for your particular body it is recommended to drink eight 12oz glasses of water every day.[/SIZE][/FONT]
[FONT=Times New Roman][SIZE=3]That is not a 6 pack of Coors lite, shot of tequila and a Big Gulp.[/SIZE][/FONT]
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[FONT=Times New Roman][SIZE=3]2. For every non glass of water you drink you need to replace it with water. For example. Drink two beers?…drink two additional glasses of water. Have a Diet Coke? Yep you guessed it one additional glass of water.[/SIZE][/FONT]
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[SIZE=3][FONT=Times New Roman]3. In the Summer or going on a longer than usual ride increase your water intake days before you ride. The day of the ride is not going to help enough.[/FONT][/SIZE]
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[FONT=Times New Roman][SIZE=3]4. Do not cut out sodium in your diet. We need to retian water (like camels) and normally get enough salt in our diets so there is no need (in most cases) to increase your consumption of salt.[/SIZE][/FONT]
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[FONT=Times New Roman][SIZE=3]5. Hydrate for days after your ride even if you are not thirsty![/SIZE][/FONT]
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[FONT=Times New Roman][SIZE=3]I try and follow theses tips and have never cramped-up during a ride. I have seen many many times on long rides riders that are in way better shape than me cramp-up because they were not properly hydrated. BTW I am 6’2” and 230lbs and it takes a lot to keep the Clydesdales cool[/SIZE][/FONT]

[FoShizzle]

i agree....i am horrible at drinking enough water. i am starting to force myself to drink water day before and I "think" it is helping as i have HORRIBLE issues with cramping (no, not menstrual)

[allison]

Originally Posted by FoShizzle

i agree....i am horrible at drinking enough water. i am starting to force myself to drink water day before and I "think" it is helping as i have HORRIBLE issues with cramping (no, not menstrual)

Sure they aren't menstrual!!



Once you get used to drinking about 64oz a day (give or take) it becomes really hard NOT to. I was having a recurring medical issue, and doing everything the doc's said to do to help it out, to no avail. My mom read the dehydration also is a factor, so I started drinking 7-8 cups of water a day, and haven't had the issue since. If you work at a company with water, take in a water bottle of any kind and just sip it throughout the day. Drink water instead of soda and coffee (I actually have been drinking OJ instead of coffee in the a.m.).

Then drink a few cups at home in the evening and you're set.

[Schecky]

I fill up a 32 oz. glass when I get up in the morning and try to finish it by the time I am done getting ready.
I have to hit the bathroom when I get to work, but other than that it's a good way to start the day.

[Wrecker]

Agreed with the above, also watch what you drink as some things are diuretics (may you lose water). Some examples are caffeine and tea.

And, from now on, I won't be able to look at Fo's name without thinking PMS

[Shu]

Considering prehydrating a few days before a ride and rehydrating for a couple days after...the fact that we ride atleast once a week....pretty much means you need to drink a boat load of water everyday...

8 12oz glasses a day
4-6 12oz beers a day
4-6 MORE 12oz glasses of water to compensate for beer consumption
2 sodas a day
2 MORE 12 glasses of water to compensate for soda consumption

No freaking wonder I pee sooooo much...lol

[S54MCoupe]

Originally Posted by Wrecker

Agreed with the above, also watch what you drink as some things are diuretics (may you lose water). Some examples are caffeine and tea.

And, from now on, I won't be able to look at Fo's name without thinking PMS

I don't drink anything with caffeine, luckily. I'm too sensitive too it, it keeps me up and makes me jittery. I turn into a basket case, haha.

Originally Posted by Shu

Considering prehydrating a few days before a ride and rehydrating for a couple days after...the fact that we ride atleast once a week....pretty much means you need to drink a boat load of water everyday...

8 12oz glasses a day
4-6 12oz beers a day
4-6 MORE 12oz glasses of water to compensate for beer consumption
2 sodas a day
2 MORE 12 glasses of water to compensate for soda consumption

No freaking wonder I pee sooooo much...lol

Yep, exactly. Pissing machines. I usualy stay very well hydrated, and this doesn't happen to me often. I was very well hydrated before and during the ride, but I let myself slip up after the ride and didn't drink as much as I should. I never drink any soda, so I usualy never have problems with staying hydrated.

I'm riding 20 hours/250miles a week right now, and that will go up considerably when Jan/Feb rolls around and it comes time to start putting on slower base miles.

[Pain Freak]

I've read and listened to other Guru's who have suggested the same thing, but a few athletic coachs and doctors are now saying water is good to a point, but the body will only accept what it needs, it is impossible to over hydrate for performance.

I'm not sure why, but I require substancially less then most people I ride with. Some folks will be bringing 100 to 200 ounces of water to a ride and they'll consume it all, whereas I can get by with a water bottle and may not consume all of it on the same exact ride.

I believe it's an individual thing and you should listen to what your body is telling you.

[Bergsteiger]

Originally Posted by Pain Freak

I've read and listened to other Guru's who have suggested the same thing, but a few athletic coachs and doctors are now saying water is good to a point, but the body will only accept what it needs, it is impossible to over hydrate for performance.

I'm not sure why, but I require substancially less then most people I ride with. Some folks will be bringing 100 to 200 ounces of water to a ride and they'll consume it all, whereas I can get by with a water bottle and may not consume all of it on the same exact ride.

I believe it's an individual thing and you should listen to what your body is telling you.

Ditto. I can go very long with little water. Weird.
Unless its really hot, then I step it up to finishing one WHOLE bottle.

[S54MCoupe]

Originally Posted by Pain Freak

I've read and listened to other Guru's who have suggested the same thing, but a few athletic coachs and doctors are now saying water is good to a point, but the body will only accept what it needs, it is impossible to over hydrate for performance.

I'm not sure why, but I require substancially less then most people I ride with. Some folks will be bringing 100 to 200 ounces of water to a ride and they'll consume it all, whereas I can get by with a water bottle and may not consume all of it on the same exact ride.

I believe it's an individual thing and you should listen to what your body is telling you.

Originally Posted by Bergsteiger

Ditto. I can go very long with little water. Weird.
Unless its really hot, then I step it up to finishing one WHOLE bottle.

Do you guys sweat a lot?

I sweat a bunch, and a friend of mine doesn't sweat much at all. For every two bottles of water I drink on a ride, he drinks 3/4 of his. I would imagine his lack of perspiration makes a difference?

[DeeZee]

Originally Posted by Pain Freak

I've read and listened to other Guru's who have suggested the same thing, but a few athletic coachs and doctors are now saying water is good to a point, but the body will only accept what it needs, it is impossible to over hydrate for performance.

I'm not sure why, but I require substancially less then most people I ride with. Some folks will be bringing 100 to 200 ounces of water to a ride and they'll consume it all, whereas I can get by with a water bottle and may not consume all of it on the same exact ride.

I believe it's an individual thing and you should listen to what your body is telling you.

but the body will only accept what it needs, it is impossible to over hydrate for performance.

But most people do not get enough water. If you are 150 pounds you are going to need less water than someone 250. During rides I usually drink less water than most guys my size because I hydrate prior to the ride and after