How much water do you drink?

Nutrition
42

I probably do not drink enough, honestly. I may not even finish a bottle on an hour ride. On an hour and a half I can finish one, but I also have my nutrition in the bottle.

I keep my house cool (which is easy in the PNW) at 63-64 degrees and I have a good fan. Any warmer than that I open a window to bring even colder air to the fan.

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43

For my 1.5hr hard rides I have 1 bottle of water and 1 bottle of “fuel”.

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44

After the last few training sessions, I had a feeling of salty lips after training.

What can this mean? Too little fluid or maybe too little electrolytes or sodium?

I did a 2h workout - warmup + 1x 60 SS + 1x30 SS + freeride in zone 2

45

I drink 750 ml of hydration mix an hour when riding. I’ll do 2 scoops of Skratch indoors or 3 scoops if outdoors (Florida) except in winter where its 2 scoops either way.

46

Your lips can’t sweat, so I’m not sure you can take anything from this. Sweat from your head/face dripped onto your lips, sweat contains salt, thus you felt/tasted salt on your lips.

There are two factors at play, sweat concentration (how much salt you lose) and sweat rate (how much water you lose). Your concentration is relatively consistent (heat adaptation among other factors can alter this a bit). However, sweat rate is quite variable depending on various things, most notably effort and cooling.

You can trial and error to try and guess your salt/sodium loss, but really you’d need to get this tested to get it right.

47

Whether training indoors or out, I make a habit of jumping on the scale before and after. It’s a pretty good way to keep tabs on hydration (via weight and the scale also estimates water as a % of weight). Some of the weight is technically glycogen, but it’s still good to know how far down you are after a ride/race/training. For hard indoor sessions (always 68f or lower and with multiple fans), I’ll loose about a 1.5lbs per hour even when drinking a 24oz bottle about every 45 minutes. Outdoors in the TX summer heat, it’s not unusual to loose 8-10 lbs during a hard ride/race even when drinking ~2 liters per hour. I pretty much train/race with a hydration pack and 2-3 big bottles during the hot months to minimize stops. While I get a lot of crap for rocking the hydration pack on the road, I’m also not the one begging for a store stop every hour or imploding from dehydration.

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