salt+water balance for bike rides?
#1
Newbie
Thread Starter
salt+water balance for bike rides?
So I was in the Hospital twice now, the last a few weeks ago, about a month previously, due to one of my mental health medications causing my sodium levels to drop. If I knew this I would have tried to follow a low sodium diet to begin with. Turns out the lot's of plain coffee I was drinking was causing high blood pressure. And leaching out the salts...
So if I'm riding for long trips and it is hot out, how do ensure I stay hydrated properly? In the past I always carried a 2L bottle of water and plenty of snacks.
So if I'm riding for long trips and it is hot out, how do ensure I stay hydrated properly? In the past I always carried a 2L bottle of water and plenty of snacks.
#2
Expired Member
Join Date: Jun 2007
Location: TN
Posts: 11,547
Mentioned: 37 Post(s)
Tagged: 0 Thread(s)
Quoted: 3674 Post(s)
Liked 5,437 Times
in
2,763 Posts
#3
• —
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 12,246
Bikes: Shmikes
Mentioned: 59 Post(s)
Tagged: 0 Thread(s)
Quoted: 10175 Post(s)
Liked 5,871 Times
in
3,160 Posts
So I was in the Hospital twice now, the last a few weeks ago, about a month previously, due to one of my mental health medications causing my sodium levels to drop. If I knew this I would have tried to follow a low sodium diet to begin with. Turns out the lot's of plain coffee I was drinking was causing high blood pressure. And leaching out the salts...
So if I'm riding for long trips and it is hot out, how do ensure I stay hydrated properly? In the past I always carried a 2L bottle of water and plenty of snacks.
So if I'm riding for long trips and it is hot out, how do ensure I stay hydrated properly? In the past I always carried a 2L bottle of water and plenty of snacks.
Last edited by MoAlpha; 05-05-23 at 06:11 AM.
#4
Senior Member
Join Date: Feb 2022
Location: GMT-5
Posts: 939
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 540 Post(s)
Liked 416 Times
in
274 Posts
I've never truely understood bodies with a low-sodium problem when it's so easy for me to binge up on salty foods that are part of my regular diet: bacon, fries, cheese, salted bbq peanuts, soy sauce (actually a ton of sauces, I love all sauces).
That's why I am disgusted with all energy drinks and gels, the only thing I love during cycling is just water. Am I doing something wrong by skipping out "electrolytes"?
I don't bother with insulated bottles anymore as those have less holding capacity. I am so often quenched for thirst that I am just glad to get any water at all, even if it's summer very lukewarm water.
At the end of my ride, I am famished hungry. Then my salt comes from the food list above.
That's why I am disgusted with all energy drinks and gels, the only thing I love during cycling is just water. Am I doing something wrong by skipping out "electrolytes"?
I don't bother with insulated bottles anymore as those have less holding capacity. I am so often quenched for thirst that I am just glad to get any water at all, even if it's summer very lukewarm water.
At the end of my ride, I am famished hungry. Then my salt comes from the food list above.
Likes For soyabean:
#5
Newbie
Thread Starter
Syndrome of inappropriate antidiuretic hormone secretion (SIADH) is relatively common with psych meds, as you now know, and can be deadly in combination with inappropriate rehydration. If your providers didn't stop that medication, following internet advice on how to manage this condition will be a good way to end up back in the hospital or the morgue.
If I just going around town, don't have to worry as much as staying hydrated until summer or when going on longer trips.
Likes For whm1974:
#6
Senior Member
Join Date: Oct 2016
Posts: 728
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 365 Post(s)
Liked 419 Times
in
248 Posts
If your issues have been serious enough to land you in the hospital, IMO you have no business asking this question on this forum.
You should be talking to a doctor, not random people on the internet.
You should be talking to a doctor, not random people on the internet.
#8
I'm good to go!
Join Date: Jul 2017
Location: Mississippi
Posts: 14,992
Bikes: Tarmac Disc Comp Di2 - 2020
Mentioned: 51 Post(s)
Tagged: 0 Thread(s)
Quoted: 6196 Post(s)
Liked 4,810 Times
in
3,318 Posts
You should always stay hydrated. Even if you are just going around town. It should not be something you worry about. Just something you do.
I don't have an issue with hydration on the bike since I take a gulp or two of water or my mix every ten minutes that I ride a bike. Whether a long ride or a short ride around town. However when I mow the lawn or work outside, I tend to not have water readily available and I loathe to stop what I'm doing and go get a drink. So after such work I'll sometimes find myself extremely tired. Sometimes for more than a day. I think it's because I don't hydrate well for those activities.
And it's worse for me now in the mild temps we currently are having. When it gets hot, I'm a little more like to stop and get that drink of water. Though when cycling, long or short rides, I don't get tired for more than a few minutes as my energy levels recover quickly since I stay well hydrated.
As far as electrolytes, barring any issues from medications, don't get the idea that if a little is good that a lot is better. Too much is just as bad as too little. If you aren't flushing your body out with many bottles of water in a very short time, then hyponatremia won't be an issue.
I don't have an issue with hydration on the bike since I take a gulp or two of water or my mix every ten minutes that I ride a bike. Whether a long ride or a short ride around town. However when I mow the lawn or work outside, I tend to not have water readily available and I loathe to stop what I'm doing and go get a drink. So after such work I'll sometimes find myself extremely tired. Sometimes for more than a day. I think it's because I don't hydrate well for those activities.
And it's worse for me now in the mild temps we currently are having. When it gets hot, I'm a little more like to stop and get that drink of water. Though when cycling, long or short rides, I don't get tired for more than a few minutes as my energy levels recover quickly since I stay well hydrated.
As far as electrolytes, barring any issues from medications, don't get the idea that if a little is good that a lot is better. Too much is just as bad as too little. If you aren't flushing your body out with many bottles of water in a very short time, then hyponatremia won't be an issue.
Last edited by Iride01; 05-05-23 at 08:46 AM.
#9
Senior Member
Join Date: Mar 2012
Posts: 982
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 506 Post(s)
Likes: 0
Liked 639 Times
in
357 Posts
Add to this that sodium levels are very individual. Sodium in sweat has been measured from 115 to 2300 mg per liter. The amount of salt you need to take in can thus vary widely, and essentially has to be learned through your own "experiment of one."
#10
Expired Member
Join Date: Jun 2007
Location: TN
Posts: 11,547
Mentioned: 37 Post(s)
Tagged: 0 Thread(s)
Quoted: 3674 Post(s)
Liked 5,437 Times
in
2,763 Posts
#11
Newbie
Thread Starter
Well guys I'm to see my Doc when I can. I do have the Zero Sugar Gatorade straws and use that. Other then just adding salt to my foods, and not drinking gallons of water, not much more then that.
#12
I am potato.
Join Date: Jun 2015
Location: Pacific Northwest
Posts: 3,116
Bikes: Only precision built, custom high performance elitist machines of the highest caliber. 🍆
Mentioned: 29 Post(s)
Tagged: 0 Thread(s)
Quoted: 1789 Post(s)
Liked 1,629 Times
in
933 Posts
As a random meaningless anecdote:
I've always had "high blood pressure." Which, if for me is normal, then as far as I'm concerned, is "normal" blood pressure. It's been 150/75 since I started playing with the arm cuff machine at the pharmacy in 7th grade. Way back when 150/whatever was the actual clinical definition of "normal."
Coincidentally, I've always been thirsty & frequent urination (as frequent as hourly) was often the result. I've been prescribed various anti-depressants. I was on anti-psychotics. I've been hospitalized for "a reaction" that became Toxic Epidermal necrolysis, Steven Johnsons Syndrome, Toxic Shock Syndrome. Each hospital admission worse than the last. The cause of each incident remains unidentified. Random cramps, especially after bike rides were a daily/nightly thing for me.
That is until I started making a deliberate conscious effort to intake a proper amount of potassium into my diet. Low Sodium V8 or store brand low sodium vegetable juice usually gets the salt flavor by replacing salt with potassium exclusively. 20% of your RDA can be had with a single 8 ounce glass. You have to read the label. I consume 16 ounces per day.
Potatoes are rich in Potassium.
Nu-Salt is a salt substitute found in the supermarket. As is No-Salt (available in 11 ounce cans.) I've made the switch to prioritizing the salt substitutes in all of my home cooking.
Why am I typing this? Because of the sodium transport mechanism across the membrane in the kidneys. For the body to transport & excrete sodium out of your body, it needs a potassium ion to trade places with. In its absence, things go haywire & all sorts of hydration/electrolyte/nervous system & intracellular function issues can develop as the body tries to compensate & make-do with the resources available. There is so much Sodium in the typical American diet & so little Potassium, it stands to reason a person could get depleted as every available ion gets pulled from every possible place to help achieve & maintain proper balance. Being that the two ions are so similar it's reasonable a person could carry on for quite some time with the effects becoming chronic, generalized & non-specific as the actual deficiency is difficult to sus out with generalized doctors office tests. "Get less Sodium" should often be paired with "Get more Potassium." Instead, it's paired with "eat your veggies" which so misses the point it is often ignored.
The interesting thing is is how absolutely necessary Potassium is for your health, general well-being, & nervous system function. Of which your brain (where you reside) is dependent.
Go to your doctor. Do not listen to me. All I am offering is an anecdote about dietary changes largely related to not getting a proper amount of vegetables in my diet & how I ensure I get them through vegetable juice with a label that has been read to ensure it contains the ingredient I want. I do genuinely feel better and there is no further need for the various medications I was prescribed. My blood pressure is within guidelines.
At the very least, "eat your fruits & veggies" has been standard advice for as long as I've been alive. Maybe there's something to it?
I've always had "high blood pressure." Which, if for me is normal, then as far as I'm concerned, is "normal" blood pressure. It's been 150/75 since I started playing with the arm cuff machine at the pharmacy in 7th grade. Way back when 150/whatever was the actual clinical definition of "normal."
Coincidentally, I've always been thirsty & frequent urination (as frequent as hourly) was often the result. I've been prescribed various anti-depressants. I was on anti-psychotics. I've been hospitalized for "a reaction" that became Toxic Epidermal necrolysis, Steven Johnsons Syndrome, Toxic Shock Syndrome. Each hospital admission worse than the last. The cause of each incident remains unidentified. Random cramps, especially after bike rides were a daily/nightly thing for me.
That is until I started making a deliberate conscious effort to intake a proper amount of potassium into my diet. Low Sodium V8 or store brand low sodium vegetable juice usually gets the salt flavor by replacing salt with potassium exclusively. 20% of your RDA can be had with a single 8 ounce glass. You have to read the label. I consume 16 ounces per day.
Potatoes are rich in Potassium.
Nu-Salt is a salt substitute found in the supermarket. As is No-Salt (available in 11 ounce cans.) I've made the switch to prioritizing the salt substitutes in all of my home cooking.
Why am I typing this? Because of the sodium transport mechanism across the membrane in the kidneys. For the body to transport & excrete sodium out of your body, it needs a potassium ion to trade places with. In its absence, things go haywire & all sorts of hydration/electrolyte/nervous system & intracellular function issues can develop as the body tries to compensate & make-do with the resources available. There is so much Sodium in the typical American diet & so little Potassium, it stands to reason a person could get depleted as every available ion gets pulled from every possible place to help achieve & maintain proper balance. Being that the two ions are so similar it's reasonable a person could carry on for quite some time with the effects becoming chronic, generalized & non-specific as the actual deficiency is difficult to sus out with generalized doctors office tests. "Get less Sodium" should often be paired with "Get more Potassium." Instead, it's paired with "eat your veggies" which so misses the point it is often ignored.
The interesting thing is is how absolutely necessary Potassium is for your health, general well-being, & nervous system function. Of which your brain (where you reside) is dependent.
Go to your doctor. Do not listen to me. All I am offering is an anecdote about dietary changes largely related to not getting a proper amount of vegetables in my diet & how I ensure I get them through vegetable juice with a label that has been read to ensure it contains the ingredient I want. I do genuinely feel better and there is no further need for the various medications I was prescribed. My blood pressure is within guidelines.
At the very least, "eat your fruits & veggies" has been standard advice for as long as I've been alive. Maybe there's something to it?
Last edited by base2; 05-05-23 at 12:19 PM.
Likes For base2:
#13
Newbie
Thread Starter
The interesting thing is is how absolutely necessary Potassium is for your health, general well-being, & nervous system function. Of which your brain (where you reside) is dependent.
Go to your doctor. Do not listen to me. All I am offering is an anecdote about dietary changes largely related to not getting a proper amount of vegetables in my diet & how I ensure I get them through vegetable juice with a label that has been read to ensure it contains the ingredient I want. I do genuinely feel better and there is no further need for the various medications I was prescribed. My blood pressure is within guidelines.
At the very least, "eat your fruits & veggies" has been standard advice for as long as I've been alive. Maybe there's something to it?
Go to your doctor. Do not listen to me. All I am offering is an anecdote about dietary changes largely related to not getting a proper amount of vegetables in my diet & how I ensure I get them through vegetable juice with a label that has been read to ensure it contains the ingredient I want. I do genuinely feel better and there is no further need for the various medications I was prescribed. My blood pressure is within guidelines.
At the very least, "eat your fruits & veggies" has been standard advice for as long as I've been alive. Maybe there's something to it?
Likes For whm1974:
#14
Newbie
Thread Starter
I went biking twice today, and the first time I went out I brought along a 28 oz bottle of Gatorade.