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Post by allegra on Nov 29, 2004 19:55:17 GMT 8
On a 2hour ride at butt numbing pace, nauubos ko 1.5 liters ng water, while I notice some of my riding buddies halos isang bote ( half lietr ) lang naiinom .
How much liquid do you drink on a 2hour ride?
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Post by gulliver on Nov 29, 2004 21:42:04 GMT 8
a lot hehehe ;D ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) grabe 'no, i've always wondered how they can do that...siguro napagka-efficient ang kanilang pag-bike (no energy wastage) kaya ganun ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by jr on Nov 30, 2004 0:05:13 GMT 8
This could be the secret cause this what I do.. I drink lots of liquid night before and drink before the ride (1 12 oz. of gatorade and cup of 12 oz of coffee while driving). On the trail I usually fill my camelback around 40 oz of water and a bottle of 12 oz of gatorade. I just take a sip of water between 5 to 10 minutes while riding. After a long grueling climb I drink quarter or half of my gatorade. This takes me 3 to 4 hours of riding and I still have extra water on my camelback after the ride. OR Maybe some of the guys are really a camel. ;D ;D ;D ;D
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redline
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Post by redline on Nov 30, 2004 5:54:06 GMT 8
isn't coffee a diuretic? how does it help then?
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Post by jr on Nov 30, 2004 7:19:16 GMT 8
isn't coffee a diuretic? how does it help then? Caffeine will boost your energy.. Fact.. 12 ounces of regular brew coffee (330-450 mg of caffeine) one hour before exercise increased riding time-to-exhaustion by as much as 25 percent. The Caffeine Effect. When you cycle at a moderate pace for an extended period of time about half of the fuel for your muscles comes from glycogen (carbohydrates). The remainder comes from fat. But as the time or the pace of the activity increases, your muscles begin to rely much more on glycogen and much less on fat for fuel. Unfortunately, your body’s glycogen stores are in short supply compared to fat. So, after about an hour or two of exercise, your readily available glycogen supplies abruptly run out. And you "hit-the-wall." You can go no further. Caffeine stimulates an increased use of fat as fuel during the exercise. This decreases your reliance on glycogen. Glycogen is conserved or "spared." And you can cycle longer and harder before exhaustion.
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Post by warlock^_^ on Nov 30, 2004 7:43:24 GMT 8
isn't coffee a diuretic? how does it help then? Redline, caffaine in coffee is only classified as mild diuretic, its present on most stuff we drink like coffee, tea, choco drinks & on your favorite softdrinks (Coke) too. So its effects wouldnt be that significant which will be compensated with regular water break during the ride.
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Post by minotaur on Nov 30, 2004 8:34:47 GMT 8
Hydration is very important and individualized... merong mga tao na nakakaconserve ng fluids kaya di agad nauuhaw... like seasoned athletes, marathon runners, open water swimmers... etc. There are so many ways you loose water... ex. sweating, thru urine and feces, respiration, body heat...etc. These are all individualized factors kaya its hard to say how much you should really take in. Just remember the feeling of thirst, sweating, poor urine output, weakness and muscle cramps are signs of dehydration.
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hingal aso
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Post by hingal aso on Nov 30, 2004 15:41:34 GMT 8
Regular sips frequently, just enough to moisten mouth. When you feel thirsty,sabi nila too late na yon.... dehydrated ka na.
Ako rin habit ko na mag-coffee before a ride, pero sabi nila if you are a regular coffee drinker, the effect of the caffeinne is decreased greatly.
1 liter per hour daw.... pero para sa akin depende sa trail at weather condition. Used to bring 3 liters of water in my hydration pack but after a while you notice di mo na na-u-ubos. I noticed also that my water consumption is not the same even on the same trail and same conditions. Pero ever since bata ako, malakas ako uminom ng tubig.
Kaya pag familiar ako sa trail, water bottle na lang. Mabigat ang laging naka Camelback. 1 liter is 2.2 pounds (water pa lang yon). Sa Santa Rosa, may drinking station frequently kaya bote na lang. Pag di familiar sa trail doon lang ako nag dala ng Camelback.
Lastly, may nagsabi sa akin na people can brag about doing mt.bkiking and other activities without drinking water. Pero in the long run daw.... mag-sho-show din yung effect. Magiging prone ka daw sa wrinkles and you will look older than your actual age.
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Post by gulliver on Nov 30, 2004 15:44:23 GMT 8
Lastly, may nagsabi sa akin na people can brag about doing mt.bkiking and other activities without drinking water. Pero in the long run daw.... mag-sho-show din yung effect. Magiging prone ka daw sa wrinkles and you will look older than your actual age. yikes! Fabio! you hear that? drink plenty of water ok? may peklat na, magka-wrinkles ka pa hehehe ;D
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Post by dasaint on Nov 30, 2004 16:08:13 GMT 8
How much you must take depends on many factors. Temperture, humidity, effort , body weight etc. Rule of the thumb take a sip every 15 mintues a mouthful would be enough. Tama iyon sabi if you are thristy it's too late. sad fact about caffine you tend to develop an immunity to it's effect if you usually take it.
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Post by warlock^_^ on Nov 30, 2004 16:25:20 GMT 8
Hydration for the Triathlete Bob Seebohar - TNO Nutritionist 5/20/2004
Water is one of the most important nutrients in any well-balanced eating plan. Drinking too little water or losing too much through sweating can inhibit your ability to exercise to your potential.
Not only does water keep our bodies hydrated, it also acts in the blood as a transport mechanism, eliminates metabolic waste products in urine, dissipates heat through sweat, helps to digest food and lubricates joints and cushions organs. So you see, water is a much needed and essential nutrient which is crucial to our survival and athletic performance.
Many have heard the saying, g drink 6-8 glasses of water per day.h Well this is true, but for sedentary persons. As triathletes, we need from 12-16 glasses of water per day. Most of the time it is very easy to consume this much (during training) but often times you may feel as if that is an impossible number. No need to worry. Remember, foods also have water in the m (fruits and vegetables especially) and so do different drink products. Be careful though, caffeinated beverages have dehydrating effect so for you heavy coffee and soda drinkers, beware. A good rule of thumb is to consume twice as much water as you did in the caffeinated beverage to make up fo the fluid loss. Pure, refreshing water (12-16 glasses per day) is always the best choice since we, as athletes, are in training most times of the year.
Thirst, as defined by a conscious awareness of the desire for water and other fluids, usually controls water intake. The sensation of thirst is triggered by abnormally highly concentrated body fluids. When you sweat, you lose significant amounts of water from your blood. The remaining blood becomes more concentrated and had, for example, an abnormally high sodium level. This triggers the thirst mechanism and increases your desire to drink. To quench your thirst, you must replace the water losses and brink the blood back to its normal concentration.
Having said this, you should not trust your thirst mechanism. By this I mean, when you feel thirsty, you are probably already partially dehydrated and it takes much longer to rehydrate yourself than it does to maintain your hydrated state. Thirst can be blunted by exercise or overridden by the mind. You will voluntarily only replace 2/3 of your sweat losses. Carry a water bottle with you during the day to ensure you are drinking adequate amounts. Be careful to carrying to big of a water bottle though. Some people can do it but most people who carry larger than a bike size water bottle do not drink it all because it sits and gets warm. This will just deter from your hydrated state. Take frequent breaks to fill up your water bottle and use the restroom. If you are following the above guidelines, you should be visiting the restroom quite frequently throughout the day!
One last way to determine if you are staying hydrated is by the amount and color of your urine. As I said previously, you should be visiting the restroom frequently throughout the day. But what is more important, is that you are excreting a fair amount of clear or pale yellow urine.
The bottom line is to drink enough to quench your thirst, plus a little more.
References: Nancy Clarkfs Sports Nutrition Handbook, 1997 Sports Nutrition, 1999, American Dietetic Association
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Post by Ben Dover on Nov 30, 2004 16:40:11 GMT 8
Lastly, may nagsabi sa akin na people can brag about doing mt.bkiking and other activities without drinking water. Pero in the long run daw.... mag-sho-show din yung effect. Magiging prone ka daw sa wrinkles and you will look older than your actual age. huh!? kaya pala walang maniwalang 27 lang ako? ;D ;D ;D pero may nag sabi din na too much water can adversely affect your performance..based daw sa study karamihan ng nasa lead pack ay mildly dehydrated..yung nasa huli over hydrated naman daw. opinion ko lang, common mistake kasi ng iba eh i-interpret na lahat ng pagod at hingal e tubig ang solusyon..pag napagod ka, pahinga ka o kaya dahan dahan ka para maka recover...pag nauhaw ka iminom ka. so siguro pag aralan lang natin sarili natin. excessive intake of water kasi can wash out essential minerals from our body na kailangan naman for proper muscle and nerve function. so to be safe, kagaya ng sinabi ni h-aso sip ka from time to time..at mas mabuti pag aralan mong pakiramdaman ang sarili mo para wag ka sumobra.
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Post by jr on Nov 30, 2004 21:50:34 GMT 8
sad fact about caffine you tend to develop an immunity to it's effect if you usually take it. Well.. I disagree. Caffeine is not like those illigal drugs like EPO etc. it just boost your energy for the short period of time. The majority everybody doing it from novice to retired athlete to regular working people. As soon as is not an illegal drugs and will benefits/help you without any complication its ok. In fact drinking one cup of coffee (fresh brew) is good for your heart. Example Tour De France some of the rider drinks coke on the road to avoid bonking.
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Post by maxbuwaya on Dec 1, 2004 0:24:32 GMT 8
dati noong first year ko malakas ako uminom then nabawasan na nang malaking amount, on sta rosa kaya ko ngayon ng 1.5 liter na lang.
But then again depende pa din weather
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redline
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Post by redline on Dec 1, 2004 8:16:06 GMT 8
very informative thread. too bad i don't really drink coffee. bawal din kasi sa akin. pwede be chocolate bar na lang? ;D
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Post by dasaint on Dec 1, 2004 8:23:19 GMT 8
Sir what i meant by immunity is that if you drink coke or coffee very often . Caffeine wont be as effective if you consume the item once a month Coke is sugar based all sugar based based drinks gives you a boost then a slump.
TDF riders usually drink EXTRAN a energy drink based on carbo. They usually drink Coke if the are near the finish line for the boost for the sprint
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Post by Ben Dover on Dec 1, 2004 9:02:52 GMT 8
TDF riders usually drink EXTRAN a energy drink based on carbo. They usually drink Coke if the are near the finish line for the boost for the sprint sir, meron ba nyan dito or any equivalent brand of sport/energy drink?
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Post by jr on Dec 1, 2004 9:28:06 GMT 8
Sir what i meant by immunity is that if you drink coke or coffee very often . Caffeine wont be as effective if you consume the item once a month Aaah... sorry brad I put it in wrong meaning.. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by dasaint on Dec 1, 2004 9:34:32 GMT 8
Aaah... sorry brad I put it in wrong meaning.. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) ok lang boss madalas na man wrong english ako kamamadali magtype ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) BTW check this link Tolits www.extranusa.com/homefcpu.asp
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Post by warlock^_^ on Dec 1, 2004 10:08:00 GMT 8
jr, I guess dasaint's what really tryin to explain is caffeine is addicting which has similar effects on habit-forming phohibited stimulants, as you drink, your tolerance threshold to its effects will gradually changes to the point you wont be able to get a a "kick" on one mug of coffee alone.
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Post by jr on Dec 1, 2004 11:54:42 GMT 8
jr, I guess dasaint's what really tryin to explain is caffeine is addicting which has similar effects on habit-forming phohibited stimulants, as you drink, your tolerance threshold to its effects will gradually changes to the point you wont be able to get a a "kick" on one mug of coffee alone. I got his point and I just put in wrong meaning. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Actually... before I drink coffee only in the weekend but now I drink 1 cup of coffee with bread every night while (after training)and morning while doing my job. Probably cause of the weather...its getting cold here. I will change that habit by substituting with oatmaeal instead.
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Post by rob on Dec 15, 2004 14:02:10 GMT 8
sir, meron ba nyan dito or any equivalent brand of sport/energy drink? hi Tolits, I have to admit I'm also one of the riders who drinks too much and minsan nauubusan ng water specially when we go up maarat. Regarding your question about an alternative drink. I'm not familiar with the mentioned drink at TDF but we are promoting a product caled Enerva which is very similar to Extra Joss (kaya lang pang babae to). Actually Extra Joss and Enerva are produceed from the same company, from Malaysia, so for discussion purposes lets take Extra Joss instead, It has Korean Ginseng extract that enhnces performance not only sexually, but pwede din pang isports. hehehe Hope this helps. Rob
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Post by taongbundok on Dec 29, 2004 15:54:57 GMT 8
This is the corollary to warlock's posted article about drinking water. You can actually end up drinking too much... best is to take a sports drink or take sports gels or bars with sodium. -------------------
Ultra-endurance athletes need to avoid overdrinking if they want to avoid a serious episode of hyponatraemia (an abnormally low blood concentration of sodium). That's the key message from a major review of exercise-associated hyponatraemia by experts from South Africa and New Zealand.
Since it was first described in 1985 by sports scientist Tim Noakes, one of the authors of the current paper, hyponatraemia has increasingly been recognised as a common and potentially serious complication of ultra-endurance exercise, particularly for women. With a reported incidence of 18% in the New Zealand Ironman triathlon and 29% in the Hawaiian event, it has become the commonest medical complication of ultra-distance exercise, with a wide variation in severity from asymptomatic to life-threatening.
Despite the prevalence and risks of this condition, there is no consensus on its origin, with two conflicting theories in circulation. The first of these proposes that hyponatraemia is caused by large water and salt losses in the sweat, leading to dehydration as well as sodium depletion; the second suggests that athletes with hyponatraemia are overhydrated without a substantial sodium deficit.
In this paper, Noakes and his colleagues come down firmly in favour of the latter theory, mostly because of the evidence that hyponatraemia is associated with minimal weight change or even weight gain, which is more suggestive of fluid overload than dehydration.
Why the fluid overload? A series of 25 published case reports show a mean fluid intake which is higher than that generally recommended for ultra-distance exercise (500-1,000 mL/h). Interestingly, of nine athletes who developed hyponatraemia with intakes lower than 1L/h, eight were women, suggesting that standard recommendations for fluid intake may be too high for female athletes, who have a smaller body weight and may exercise at lower absolute work rates, with lower sweating rates. However, the authors point out that most asymptomatic cases of hyponatraemia occur in athletes are modestly dehydrated during exercise, indicating that other factors are also involved.
Fluid overload can result from failure to absorb fluid from the intestine or retention of fluid in the plasma - the liquid portion of the blood. Noakes inclines to the latter theory, which implies an inability of the kidneys to excrete fluid at high rates during prolonged exercise when rates of fluid ingestion are 750 mL/h or greater.
To prevent hyponatraemia, the researchers conclude, athletes have to avoid over-drinking. In a previous study, Noakes had suggested that a fluid intake of 500 mL/h is appropriate for most non-competitive athletes during prolonged exercise, while another expert has recommended intakes of 500-1,000 mL/h in ultra-distance events - both lower than the American College of Sports Medicine's recommendation of 600-1,200 mL/h. One study involving informing triathletes of appropriate fluid intake rates and reducing the availability of fluids at support stations reduced the percentage treated for hyponatraemia in the medical tent from 24% to 4%.
'The advice to prevent overhydration by curtailing fluid intake has been criticised,' acknowledge the researchers, 'but it needs to be emphasised that appropriate rates of fluid intake for ultra-distance exercise have not been established and the standard recommendations for fluid intake, including those of the American College of Sports Medicine, are based on data from shorter distance events.
'As already noted, some athletes still develop hyponatraemia at modest fluid intakes and for slower athletes, or for those who are small or female, fluid intakes should be at the lower end of the recommended range. Nor is there any evidence that the mild deyhydration found in athletes who follow these guidelines is detrimental to their health.'
The role of salt supplementation in the prevention of hyponatraemia has yet to be determined. But the authors advise athletes to choose a sodium-rich sports drink as their replacement fluid during ultra-distance exercise, rather than water or a sodium-free soft drink. Emerg Med 2001 Mar 13(1), pp 17-27
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Post by lucban on Dec 31, 2004 15:08:55 GMT 8
JR is right!Me, i drink water as needed.If a ride is more than 20 miles,i bring my camelback with water and bike water container( coke mix with coffee as an energy booster).If a ride is less than 20 mile ,i just use one water container plus the booster.Always with the booster. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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