dolanp

For longer rides do you guys pre-hydrate? I was wondering what's typical for that. I do a weekend ride that's just under 40 miles and takes 2:15-2:30. After getting back I have been getting a headache so I have come to the conclusion that I'm not getting enough water. I've got electrolytes taken care of I think.

Right now I bring one 20 oz and one 24 oz. So I'm thinking of buying another 24 oz and throwing the 20 oz in the back of my jersey. However, do you guys normally tank up before you ride? I go in the morning so tanking up the night before just has me pissing all night.

Thanks for any tips.

Machka 

Drink a tall glass of water before your ride ... like 750 ml or so.

Then drink about 750 ml every 1 to 1.5 hours while you ride.

gregf83 

I usually have 3 cups of coffee before a ride. But, I just looked at the temps in San Antonio and I'm guessing you need to drink more water. You've got some ridiculously hot weather to deal with. I probably drink two bottles and it's only 70 deg when I ride.

vision646

being in the desert I try to take a couple of big gulps before I take off. For 40 miles I usually drink about 3.5-4 24oz bottles (I sweat a bit more than most but I still think you might want to try and get some more in). I take a third bottle with me but it is for dousing myself with cold water to help keep me cool. I usually stop at gas stations and refill by bottles with water and ice as I go along.

Carbonfiberboy 

On a group ride, the thing to avoid is having to pee before the other folks. I usually drink a little extra the day before, but I quit around 4:00 so I'll get a good night's sleep. I'll drink about a quart in the morning before the ride, not all at once. Once you're riding, your experience will be your guide. If your forearms get dry, you're dangerously dehydrated. If you pinch the back of your hand and the pinched skin stays up, you're dehydrated. If you don't think you're drinking enough, use an electrolyte like Endurolytes to stimulate thirst.

Seanholio

I'm constantly prehydrating: I drink around 150oz of water a day. I also pee a lot.