What’s in Your Water Bottle?

Fluids.  This could be the most controversial topic we take on here at RoadBicycles.org.  Every serious rider in the world has a particular formula right?  Well, we don’t know about you, but we find the whole thing kinda confusing.  The goal of this article is to try and simplify and boil down some of the more important elements of fluid hydration and electrolyte and energy replacement.  We will admit upfront that this article is no way meant to be the complete work on the subject and we encourage riders to have discussion with their trainers, doctors, nutritionists, and local pros.

First is the fluid.  This may be the simplest part to decide on for most of us.  Water is of course the usual fluid of choice for many, however, there are now many fluids that could substitute for water depending on the needs of the rider.  Sports drinks are growing in popularity and can be a good addition to a two bottle ride.  Sports fluids generally contain some (and we do mean some) electrolytes and a fair amount (and we do mean fair amount) of sugar.  None of this is bad.  In fact energy and electrolyte replacement is paramount on long rides.  The problem with these is that some of us simply can’t stomach the sometimes syrupy sweetness of these drinks when we are exercising.  Also, be careful when you select a sports drink and read the label.  Some of the newer drinks contain stimulants such as caffeine, which can lead to dehydration and alter your heart rate.  Others have additives that don’t help you out at all as an athlete, but sound cool on the label.  Our advice is to be picky and select drinks that contain only the things you are trying to replenish.  Water is of course the base for any re-hydration program and is safe.  If you use water, then you can add supplements only as you need them and not when you don’t.

Second are electrolytes.  The most common electrolyte deficiencies during exercise are potassium, calcium, sodium, and magnesium.  Sodium and potassium usually are the first to go down although calcium is not far behind and often these are the source of muscle fatigue and cramping.  The trick is to figure out which of these you burn through the most.  If you are a sweater, then you are likely going to need sodium,  if you are thin and have a low BMI (body mass index) then you may need potassium.  Many of us have had to experiment with different electrolytes during long rides to figure out which is really missing and even then it is something of a guess.  Blood work can help, but who has time to get tested before and after several rides.  Fortunately our bodies will simply excrete excess electrolytes and overdosing is very difficult (but not impossible) to do.  There are now many ways to replenish electrolytes while riding including some beverages such as Gatorade.  Also there are capsules that contain various dosages of individual electrolytes as well as combinations of them.  Basically, there is a pill for every possible replacement need.  Again be picky and seek out advice from the people listed above.

Third is energy.  Again there are as many theories on how to replace burnt energy as there are riders, but one thing is known; if you are going to ride for more than an hour, then you need to start feeding yourself.  Carbohydrates are the foundation for energy replacement because it is the easiest type of food for your body to convert to energy.  This said, there is also a role for proteins, fats, and fiber on those really long ride days.  There are now a whole host of bars, gels, goops, mixes, and fruit preparations to make eating on the ride simpler.  These are great but cost money.  many of us over the years have simply figured out our favorites and now have a routine when packing for a ride.  When thinking this over consider the length of the ride and how long it will take.  A good rule of thumb is to try to take in 250-500 calories per hour, more as the ride time goes up past 3 hours.

We have seen some really creative water bottles in our time on the road.  In fact, some people basically have a hungry man meal in each bottle.  For those of us who can’t stomach that kind of sludge, multiple components have to come into play.  Isn’t this why we have those little pockets on the our jerseys anyway?