Hyration and Sweat Rate

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2008-08-12 10:38 AM

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Sensei
Sin City
Subject: Hyration and Sweat Rate

I can't seem to get my head around how much fluid to take in....

I have measured my sweat rate over several different training sessions of different lengths and different intensities.  I seem to sweat a LOT - abut 50-75 oz per hour.  For example, my last long ride, I took in 140oz and still lost 7 lbs over the ride.  That would be another 112 oz to drink to maintain weight.  That breaks down to 1 20oz bottle every 20 mintues.

So the question is, how much do I take IN during training to keep from being dehyrated?  Especially in a long even like an IM...  Enough to maintain weight or is it more by "feel"?

2008-08-12 10:41 AM
in reply to: #1597024

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Runner
Subject: RE: Hyration and Sweat Rate

Go by feel. Drink to thirst. You won't be able to replace what's lost during an event.

Weight loss during is not the most accurate predictor of need.

MTA:  What do you mean by "dehydration"? 



Edited by Scout7 2008-08-12 10:43 AM
2008-08-12 10:48 AM
in reply to: #1597042

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Sensei
Sin City
Subject: RE: Hyration and Sweat Rate
Scout7 - 2008-08-12 8:41 AM

Go by feel. Drink to thirst. You won't be able to replace what's lost during an event.

Weight loss during is not the most accurate predictor of need.

MTA:  What do you mean by "dehydration"? 

That's fine - but I heard a couple things that stick in my mind, if you care to comment on...

1.  If you feel thirsty, you are already starting to get dehyrated and impacting performace.  I was told to drink even BEFORE you get thirsty.  Yes?  No?

2.  During the TdF, they said something like "if you loose 5% of you weight due to dehydration, you loose 20% of your efficiency."  Is that just some statement or could that be true?  They also mention that the TdF guys take in about 40-60 oz per hour. 

2008-08-12 10:55 AM
in reply to: #1597069

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Runner
Subject: RE: Hyration and Sweat Rate
Aikidoman - 2008-08-12 11:48 AM
Scout7 - 2008-08-12 8:41 AM

Go by feel. Drink to thirst. You won't be able to replace what's lost during an event.

Weight loss during is not the most accurate predictor of need.

MTA: What do you mean by "dehydration"?

That's fine - but I heard a couple things that stick in my mind, if you care to comment on...

1. If you feel thirsty, you are already starting to get dehyrated and impacting performace. I was told to drink even BEFORE you get thirsty. Yes? No?

2. During the TdF, they said something like "if you loose 5% of you weight due to dehydration, you loose 20% of your efficiency." Is that just some statement or could that be true? They also mention that the TdF guys take in about 40-60 oz per hour.

While I've seen that common advice given, I think it's to get people to actually drink.  I've never had it impact performance.  I think your performance is more likely to be impacted by glycogen levels.

Anything could be true.  That doesn't mean that it's true for you, or the majority of other people.  40-60 oz of what?  Water?  Sports drink?  While I'm not a huge cycling fan, I don't see them drinking that much every hour.

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