Re: RC: Comfort issues/hydration

["Beth Glace" <lb@nismat.org>]

Hi Laurie,
to better maintain hydration and lessen the need to find a bush every 
20 minutes, I'd not bring plain water on the ride.  Plain water, with no 
salts or carbs, has the effect of rapidly diluting your blood.  Your 
kidneys sense this dilution and you begin to excrete the fluid.  By 
taking drinks with salts, and sugars, your bloods osmolality or 
concentration does not fall as rapidly.  Therefore your kidneys do not 
sense the dilution, and they tend to hold on to the fluid better.  Sports 
drinks might work for you, or slightly diluted fruit juice [1/3-1/2 water] 
and a handful of pretzels every half hour or so.  Try it on your training 
rides, 1/2 cup every 15 minutes or so, or 1 quart every 2 hours.  
Don't exceed 1 quart per hour, since most people can't absorb the 
fluid any more rapidly than that.  

Beth Glace, MS
Sports Nutritionist

> Laurie Durgin LADurgin@aol.com
> I am planning my first ride this year and want to know if any of you
> ladies have bladder control issues. And how you manage them on a ride.
> I train using ladies napkins, because sometimes I am incontinant a
> bit. (must be fromthe 4 babies) I don't have the problem all the time.
> Of course I can find a bush as  well as anyone. Also I seem to  have a
> smaller bladder than most. I wonder how to stay hydrated without
> needing a pit stop 20 minutes later. I stay away from caffeine.It's
> not as bad in the summer, but I can't drink 2 bottles of water in a
> couple hours without having to find several bushes.  Anyone got any
> PRODUCTIVE tips? NO  old lady jokes please!
> 
> 
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