I've always used SIS electrolyte tablets but after starting a diet I'm trying to cut out anything unnecessary. Does anybody drink just water when riding? Of course there are other areas I'm looking at (fruit and nuts instead of cereal bars etc) but wondered if drinking 'just' water will be detrimental to me or the way I feel?
Just water for me. A bonus is that bottles and bladders don't get furry đ
I've only ever drank water on a ride and like many others, a beer to finish. Never seemed to struggle more or less than those I ride with who drink other things.
just water on MTB, as easy to carry food.
Tend to pop a tab in water bottle on road bike though, mainly to vary the taste !
Depends what I'm doing. In the heat or if I'g going for longer I use something in the water, short stuff unless I've missed breakfast etc just water.
If you looking at the diet then look at something like My Fitness Pal and decent activity monitoring to get a handle on the stuff in vs stuff out. It really helps to understand what your actually doing and using.
topped off with a dash of petrol ? đscotroutes - Member
Just water for me. A bonus is that bottles and bladders don't get furry
Electrolyte tablets don't necessarily have to contain sugar, and can therefore be almost free from calories.
I just drink water, though, and carry normal food.
Anything over 4 hours and I might use Torq energy power, otherwise just water and a gel/bar or two if I really need them.
Most people will be fine on just water for normal riding.
Just water here normally, though if it's a hard ride and/or hot weather I'll throw half an electrolyte tab in the bottle. I prefer to just use bottles for hydration and keep the calorie intake separate.
I tend not to drink enough if it is just water, also in hot conditions glugging lots of water gives me an upset tummy. There is evidence that suggests that dissolved stuff (electolyte or carbs) helps speed the passage of water from the stomach to the upper intestine. So I tend to put flavoured stuff in, no electrolyte in winter, some electrolyte in summer.
Yup just water here but depending on the sweat levels I drink 500 ml with an electrolyte tab when I get back
When its warm I drop in a High 5 Zero tablet as I find that I ache less the next day.
In the winter (when I don't sweat so much) I either use just water or put a splash of squash in to flavour it.
I've been through the phase of shoving down energy gels, on every ride, but now just eat cheapie flapjacks, midget gems and mini malt loaves.
I find proper gels help on longer rides (ie +5 hours)
I think it depends on the intensity of the exercise both in terms of the stop/start nature and the average power output (relative to your ftp). The harder the work the harder it is to ingest energy in solids. Also anything under a couple of hours I don't need extra energy unless the intensity is extreme. So for an average hour/hour and half mtb bimble of an evening nothing required. I am partial to a nunn tablet or equivalent though, mainly for the taste - for some reason warm water from a plastic bottle or bladder tastes rank whilst flavoured water from the same place not so much. As it is calorie free is creates less mould issues but I'm not convinced the electrolyte element makes much difference.
Also, and maybe its because I've never taken MTBing very seriously, a Marathon bar at the top of a hill taking in the view or chatting to friends (or both) seems part of the deal and a good thing whilst stopping on a road bike is wrong. Marzipan - a ruddy big block of the yellow variety in my back pocket to pull a bit off, or malt loaf are still my favourite on the fly energy sources.
In the winter on the road bike for longer (4+hrs) rides I use this stuff (butterscotch or Belgian chocolate or if feeling devilish and mixture of the two)- http://www.allsports-nutrition.com/preworkout-and-hydration/energy-fuels/winter-training-formula.html
Longer summer rides I like a bit of Torq pink grapefruit - https://www.amazon.co.uk/TORQ-ENERGY-DRINK-1-5KG-GRAPEFRUIT/dp/B00EVSO7CY/ref=sr_1_1_s_it?s=drugstore&ie=UTF8&qid=1497341864&sr=1-1&keywords=torq+energy
Just water for me too, I will sometimes add a bottle of high 5 or lucozade sport if I am doing an all day ride and it is hot. Goes without saying about beer after and/or at a lunch stop đ
If you are stopping these purely from a diet point of view, have you looked at how many calories they have in them first?
Most electrolyte tablets are very low calories - probably something like 10 calories per tablet.
I find electrolyte tablets stop me getting cramp on longer rides. I'm sure there's a cheaper DIY way of getting the same effect, but they are convenient & taste nice.
You could always just try cutting them out for a few weeks and see what happens.
I could understand cutting them out from a budgetary point of view, but not from a dietary point of view though - 10 calories or so, is just in the noise.....
Water alone doesn't keep you hydrated as well and any excess will very quickly move to the bladder.
Salt only tabs (not just table salt - there are many salts in them) will help with this while remaining separate from your food intake. This keeps you better hydrated but allows good control so you can drink salted water or fresh water if you like. Pros in the tour have one bottle of each for this reason.
Personally I hate sugar, carbs, protein etc. in the bottle I prefer actual snacks đ
In theory you could get the same salts from food but you'd need to do a fair bit of reading to match the tabs.
Berocca and similar own brand ones have almost identical make up to the SIS ones but are cheaper. They also usually have a vitamin C boost đ
Only ever drink water here. it gives the added bonus of not needing a clean, so sometimes the water stays on the bike for the next ride (I sometimes forget to top up for a local jaunt)
Most of the time I just drink water. If im doing a big summer all dayer then I'll take some electrolyte tabs with me and plop them in when I refill.
I go with water in my camelbak, a 500ml bottle on the bike with a SIS tab in it. I normally drink the bottle on the way back from the pub!
When we do weekends away I tend to add SIS Go or similar to my camelbak as we're usually doing 4+ hours on much harder terrain than normal and by day 3 I really feel it if I just use water.
YMMV
Just water. As said, less cleaning issues. Though don't let it sit around stagnant at home in the warm to grow bacteria. Chuck in fridge or empty and put in freezer.
I used to fill with high juice and salt, but ran out of juice to fill it once, just did water and being doing that since, not noticed a difference, or if anything seem to feel better.
I don't buy into tablets and gels. A lot of artificial stuff, and sugar. Stuff especially designed to "hydrate", which is err, what water does.
Sugar... I've mentioned before somewhere about a medical guy interviewed on the radio (runner and maybe cyclist, can't remember), and he swears he got type 2 diabetes from all the gels and energy drinks/bars he was consuming.
Just water. As said, less cleaning issues. Though don't let it sit around stagnant at home in the warm to grow bacteria. Chuck in fridge or empty and put in freezer
....or wash bottle, half fill with fresh water and put in freezer. Top up the other half with fresh water before your next ride and you have an hours worth of chilled water as the icy half melts.
Does anybody drink just water when riding?
Yes and No. (Helpful, innit. đ )
What riding are you talking about? Pop to the shops? Hour commute? 2 hour interval session? 5 hour off-road?
If I'm commuting, or for something less than 90 minutes, I'll generally just have water. Longer than that, I'll have a varying amount of something else depending on the intensity and the temperature.
[quote="deadkenny"]Sugar... I've mentioned before somewhere about a medical guy interviewed on the radio (runner and maybe cyclist, can't remember), and he swears he got type 2 diabetes from all the gels and energy drinks/bars he was consuming.He was probably following the directions on the packet. No one needs that much sugar. You'd put on half a kilo every time you did an all day ride.
No I usually have a hip flask with me too.
Just a splash of squash for taste
I have used electrolyte tabs in the past for long rides and did find they helped, not with the riding as such but with how thirsty I would feel in the hours after riding. This of course could well be entirely down to drinking more while actually riding due to the improvement in taste.
Water with squash just enough to taste and 1/2 teaspoon of salt.
Works well for me for younks.
Yes, but SIS tablets won't make you fat.
Water plus solid food works best for us. I do like the sports drinks but the mess and effort isn't usually worth it.
Tap water only
Water in the Camelbak but in a bottle a touch of VIMTO.
Like the tabs to take away bottle taste .. the ones with a bit of caffeine are quite handy later in the day too. No calories in them to speak of, so still need to eat after a while but it's all about the effort level .. just did 70 miles on water and a lunch break as it was very sedate (and on road)
cut out anything unnecessary
NUUN lemon tea or cola tablets, or SIS. You need to put back in the salt that is coming out. If I'm racing I use the energy drink (that comes in a tub because you need a lot of sugar). The tablets are very good.
As for food, normally I don't eat anything on rides less than 100 km. If I'm racing I eat a packet of bloks an hour and a gel every 35-40 minutes. Double espresso gels are rocket fuel to me.
I have only ever done tap water, and only a couple of times used gels or similar.
Proper diet, homemade snacks and food work just fine.
Stella Artois here or if I'm on a big day ride, Carling.
Thanks all, some very good pointers here so far.
So I tend to put flavoured stuff in, no electrolyte in winter, some electrolyte in summer.
I sweat a lot, more so in the summer (obviously) so perhaps this may be best; a tab for longer rides or when it's hot and water only for when it's cooler. Most rides are local for a few hours max so shouldn't make too much of a difference I guess..
Water only.
Salt/s not necessary unless doing bonkers long repeated riding
Of course the placebo effect is worth the cost of the tab
Just water usually. Racing or long events - then a carb/electrolyte drink. Torq is good, but the own-brand wiggle stuff is pretty good too.
I avoid anything with aspartame eg SIS. Makes me feel sick very quickly.
Stick a pork pie and some water in a Nutribullet and try that.
Of course if you were a real athlete you wouldn't drink water - you'd 'take on water'. It makes a biiig difference to your state of mind.
Of course if you were a real athlete you wouldn't drink water - you'd 'take on water'. It makes a biiig difference to your state of mind.
And leave a trail of gel wrappers and discarded bottles along the way đ
Just water for me unless its really hot, then I'll put a hi5 tab in to ward off cramp.
Water only on the MTB, I only ever ride early so it's not that hot. And only water in a camelback after murdering my last one with leppin.
Of course if you were a real athlete you wouldn't drink water - you'd 'take on water'.
'a real athlete', or a boat.
just water, in fact i only ever drink water - except coffee and alcohol.
my mate uses fresh orange!! that shit just makes me thirstier!
good thing about water is you can splurge a bit down your neck when its redders!
Just water in a Camelbak to keep it un-gunky, but supplement with a weak dilution of Torq in a bottle if it's hot, long, or I know I'm going to be really pushing myself. I get terrible leg cramps a few hours after riding and Torq seems to stop it. Can't use anything with aspartame in either, makes me really ill.
Water only for me. Occasional Marathon bars and jam'n'cheese butties for longer days. Jelly babies ad libutum (just because you can...).
Dilute apple juice for long road rides.
You need to put back in the salt that is coming out
There was a fascinating interview with Professor Graham MacGregor on R4 recently on the subject of salt and our "need" for it: Basically, we don't (not in anywhere near the levels that we consume it, anyway), and it has the cumulative effect of increasing blood pressure. Our bodies excrete excess salt when sweating - if you don't have excess salt, then your sweat isn't salty.
"...Professor of Cardiovascular Medicine at the Wolfson Institute of Preventative Medicine, Graham MacGregor ... explains to Jim al-Khalili, blood pressure is not a natural consequence of ageing. High blood pressure is simply a consequence of too much salt."
I urge you to listen and make your own minds up:
http://www.bbc.co.uk/programmes/b08n2ltq
I use SiS hydro tabs too. They're like 7 calories a tab so aren't going to make you fat and let's face it you'll burn that in a few minutes on the bike.
Because I generally do rides of 2 hours or more I find the electrolytes make a difference in terms of fending off cramp. But that's me, best thing for you is to adapt your intake to your needs so give just water a go and if it works for you then stick with it.
Salt itself promotes hydration (eat a lot of salt and your bodys water % will rise) and proper hydration is needed to maintain performance. You don't need the salt itself but you do need the fluids.
nickc - Member
Just a splash of squash for taste
Same here - mainly to hide the taste of the bladder but it goes manky if not cleaned well.
I can't stand the electrolyte drinks - I've never found one that I didn't think was rancid.
High5 zero tabs for me - as much to hide the taste of warm plastic bottle water as for hydration benefits.
Energy drink when riding hard or long.
Usually just water unless it's a "big day" in which case I have some drink mix with both electrolytes and carbs in it so I don't have to eat as much when I ride. On a really hot day where I'm riding more than 2 hours I invariably have a bottle with an electrolyte tablet in to be on the safe side. Stuff with carbs in is from Decathlon, electrolytes-only are SIS tablets.
High5 gives me explosive diarrhea, so does the Wiggle own-brand stuff.
I don't buy into tablets and gels.
They have their place. I tend to use gels as a last resort or for a bit of an energy burst, particularly the caffeine ones.
He was probably following the directions on the packet. No one needs that much sugar. You'd put on half a kilo every time you did an all day ride.
76 calories in an SIS gel. The last big (for me) ride I burned over 4000 calories. That's over 50 gels worth. I don't think I could fit that many in my pockets. I think the recommended amount is, what, somewhere between one and three an hour depending on how hard you're working. If you can't burn off 220 calories an hour, you're doing something wrong.
I just use a light squeeze of one of those plastic lemons of concentrated lemon juice into my water bottle. It makes lukewarm water palatable and you can drink more as a result.
I found keeping the fluid levels in my body topped up meant I didn't need to add salt. That was only needed if I allowed myself to get dehydrated, ie exercised without taking on water.
(I used to run long distances in Oz in 30ÂșC+ temps)
Drinking milk before a ride helps you stay hydrated for longer ime, also better than water/hydro drinks for rehydration.
There's some evidence that protein slows the passage of fluids through the body so more fluid is retained.
Zero five whilst out on the bike though.
this is why crisps are important with the post ride beer, salt!
I like the lemon SIS Go tablets - no aspartame in the ingredients (uses a small amount of sucralose - 9cals per tab), makes bland warm water taste just a little nicer. Got a job lot of them about 12 months ago and still plenty to get through.
I positively like them, would have more if I didn't think I might overdo the salts intake.
On the ride I just drink water, but have a pint of water with a High5 zero tab when I get home, before starting on the beer.
They have their place. I tend to use gels as a last resort or for a bit of an energy burst, particularly the caffeine ones.
+1. Emergency use only!
http://www.adventurealan.com/best-hydration-drink-when-thirsty/
The level of b*llsh!t on this topic never ceases to amaze me.
Just water here too. Once filled a camelback bladder with ribena, felt like my teeth were made from wood covered in moss by the end of that ride. Tempted by a splash of Vimto though.
Torq powder,I sweat a lot even on winter rides but especially the summer.Water is fine but I got cramp after rides.High 5 too sweet and I think they've got a dodgy ingredient in(?) Torq got rid of the cramps tastes nice and doesn't fur up the camelbak after a very quick rinse.
atlaz - MemberÂ
High5 gives me explosive diarrhea, so does the Wiggle own-brand stuff.
It was your stories that partly put me off the stuff anyway đ
76 calories in an SIS gel. The last big (for me) ride I burned over 4000 calories. That's over 50 gels worth.
Calories isn't an issue. Blood sugar level is. SIS and others use Maltodextrin which gives a blood sugar kick, which is the intent. Just that it may not take too many to be too much (though SIS say their Maltodextrin is "better" than others). Diabetics are warned off the stuff. That bloke on the radio I mentioned was saying he was trim and fit, but the blood sugars were so high that it tripped his system into type 2 due to an insulin resistance. Though he said it's also reversible (stop taking the stuff).
I'm not convinced on the calorie burn estimates anyway. Garmin & Strava tell me 4000 burned. If I eat 4000 calories, I'm an instant fat b'stard đ . Though actually, I think it's just the beer. Riding bikes doesn't shift beer belly, especially if I don't give up beer.
I live in the West Country, so it's either water or still Cider in the camelbak.
Water for short rides. Water witha High5 zero for 2 to three hours. I'll use Torq beyond that
if you're Lactose intolerant then check the ingredients on energy drinks. Most contain Lactose. Might well be the cause of atlaz's diarrhea. Luckily Torq Pink Grapefruit doesnt and it also isnt sickly sweet.
Calories isn't an issue. Blood sugar level is. SIS and others use Maltodextrin which gives a blood sugar kick, which is the intent.
That was more a comment on another post. I agree it's a lot of blood sugar but if you're an idiot and are bimbling in the Surrey alps and necking 3 gels an hour then that's on you. You only have to look at the pro road teams to see how much they use "real food" on the bike rather than 2-3 gels per hour for 5-6 hours a day. Frequently they're a boost before or during a big effort.
Ale.. Rough calculations over the years have resulted in the belief we stay calorie neutral at 1 Pint per 5 Miles.
elzorillo - hope that's MTB, you're going to be shitfaced reasonably quickly if it's a road ride.
Squash in a bottle. Don't like water on its own in big quantities.
Never powders or potions - never felt the need.
I did a race recently and took a gel 1/2 way round for the first time ever. Felt like it was turbocharged after that! Generally I have a low sugar/carb diet anyway, so I guess it heightened the effect
[quote="atlaz"]That was more a comment on another post. I agree it's a lot of blood sugar but if you're an idiot and are bimbling in the Surrey alps and necking 3 gels an hour then that's on you. You only have to look at the pro road teams to see how much they use "real food" on the bike rather than 2-3 gels per hour for 5-6 hours a day. Frequently they're a boost before or during a big effort.Unfortunately a lot of people DO try to emulate what they think the pros do. I've regularly seen people doing the old 3 gels an hour, drink mixed as per the instructions and drunk religiously at 500ml per hour etc. Then top ups [i]with more powder[/i] at the cafe stop of all places.
I wouldn't be surprised if they are putting around 750 cal/hour into their system in (essentially) sugar.
And FWIW 4000 cal for a ride is a big old chunk, in road terms we are talking 4 or 5 hours at 20mph for a 75 kilo rider. Unless it's just what you see on your Garmin/Suunto/etc. In which case i'd knock (at least) 30% off......
I run hot and am a sweater so I nearly always go for electrolytes for anything more than a spin with the kids.
There are 0 calorie ones out there and lactose free ones too, which i would have for preference but I tend to not eat while riding unless it's a rare proper long ride or I fancy some haribo so I'll burn the few calories in a normal tab in the bottle anyway.
If I wanted to cut calories I'd have less crisps in the pub after.
Unfortunately a lot of people DO try to emulate what they think the pros do
It was interesting watching the Sky programmes following Frume and the other one who's name escapes me....anyhow, their nutrition comes from rice cakes from what the programme said. Unfortunately it didnt mention the drinks.
But I can imagine when a brand are giving you money to 'show' their product you are going to use in front of the cameras and at the point where it can 'really make the difference'. How many times have you see a pro cyclist munching on a rice cake?
I used to do carb/electrolyte powder in my drinks at 24hr races. Wish I hadnt in hindsight. They made my stomach feel awful so I didnt eat proper food. These days I can keep going longer, and some of that is definitely down to drinking water and eating proper food. Yes still maybe the odd gel if I've bonked at the end of ride, but thats it.
Just water for me, although I found a high five sachet in the cupboard the other day which was a freebie so stuck it in my water bottle for the commute home on Monday. Didn't make any difference but it tasted nice, which was good.
That Life Scientific on R4 a couple of weeks ago was very interesting tillydog The whole sports nutrition marketing business is huge and they must be getting close to levels of hair care manufacturers for the level of just making stuff up on the basis of the flimsiest of evidence and spouting pseudo science. Actual even to call most of it evidence is pushing it.
And FWIW 4000 cal for a ride is a big old chunk, in road terms we are talking 4 or 5 hours at 20mph for a 75 kilo rider.
81kilo, 170km, 2500m climbing, 5h40m. Was a UCI Gran Fondo thing. Not quick by the standards of the race but reasonably fast for me.
So probably fairly accurate then. But far far outside of what most people are doing.
elzorillo - hope that's MTB, you're going to be shitfaced reasonably quickly if it's a road ride.
Yep.. all offroad (except for the pub car parks of course) đ
Water in a bladder pack usually, sometimes supplemented with a bottle of something like Nuun or Torq.
If it's going to be hot then I'll drink Nuun before going out and if it's going to be really hot then I might put some Torq in the bladder, but never anything like the recommended dose, half at most.
If i've had anything in the bladder I try to remember to get it straight in the fridge when I get back to put off the evil day I need to clean it.
For normal type rides I just use water. When riding abroad in the heat I always add a sachet of Dioralyte to one bottle.