To be good at cycling or any high intensity sport, you need to keep hydrated. How much really depends on how much you loose in water weight.
Along with tonight’s ride I did an “Optimal Hydration” self-test from USATF.
This is how it’s done:
1. Make sure you are properly hydrated BEFORE the workout - your urine should be clear
2. Do a warm-up run (ride) to the point where perspiration is generated, then stop. Urinate if necessary
3. Weigh yourself naked on an accurate scale
4. Run (ride) for one hour at an intensity similar to your targeted race
5. Drink a measured amount of a beverage of your choice during the run (ride) if and when you are thirsty. It is important that you keep track of exactly how much fluid you take in during the run (ride)
6. Do not urinate during the run (ride)
7. Weight yourself naked again on the same scale you used in Step 3
8. You may now urinate and drink more fluids as needed. Calculate your fluid needs using the following formula:
A. Enter your body weight from Step 3 in pounds:_____
B. Enter your body weight from Step 7 in pounds:_____
C. Subtract B from A:_____
D. Convert your total in C to fluid ounces by multiplying by 15.3:_____
E. Enter the amount of fluid you consumed during the run (ride) in ounces:_____
F. Add E to D:_____
The final figure is the number of ounces that you must consume per hour to remain well-hydrated
So, for the test, I started out at 196.6 lbs
I drank 16 oz of Nuun during my ride
After I rode, I weighed in at 193.6 lbs
3 x 15.3 = 45.9 (the number of ounces lost in fuid weight)
45.9 + 16 = 61.9 (total ounces needed to replenish what was lost during the test)
By this test I need 61.9 oz of fluids per hour of intense riding to keep well- hydrated.
Hmmm… looks like I may have to do this test over a period of time and take an average. Drinking almost 2 liters in an hour (a gallon in 2 hours) seems a bit much.
