How to Avoid Cramps and Stay Hydrated While Cycling (Ask a Cycling Coach 241)
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- เผยแพร่เมื่อ 25 ส.ค. 2024
- What does it mean to be hydrated, how to stay hydrated on and off of the bike, plus how to deal with cramps from dehydration and more is all covered in this quick clip from Episode 241 of The Ask a Cycling Coach Podcast!
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1. Urine concentration is not a good measure of hydration
2. Blood sodium concentration is key to monitoring hydration
3. Electrolytes are a key component in balance with water. Water alone will reduce sodium levels
4. Check out Episode #221 for more information (Andy Blow / Sweating)
5. Increasing sodium intake for those that hemorrhage salt in sweat (1000/1500mg tabs)
6. Precision hydration is a very good product the hosts use
7. Get a sweat and sodium test (Precision may do it for free)
8. Glucose and Sucrose play nicely with Sodium so sweeten up your drinks a bit
9. Cramping is very individual centric, so keep great notes on what works for you
10. Plain salt is Sodium Chloride (1/3rd Sodium). Chloride can result in GI issues (diarrhea)
11. Use Candied Ginger instead of Hot-Sauce/Pickle Juice/Mustard to hijack brain. Neuromuscular theory (TRP channels)
Amber is a great addition to these podcasts.
just wanted to echo others and say that amber is an awesome add to the podcasts.
on a related note, i've been experiencing side stiches (cramping) during my vo2 intervals after a recent increase in FTP. my body is clearly working harder than ever and i believe this to be the root cause. i very rarely experience any other muscle cramps. the few times my hamstrings or something else cramped up was directly tied to hydration/nutrition. not sure if this holds true for anyone else, but just the way my body works.
JMJ. I live in Texas. Sweat most of the time. Cramps all over my body. Skeletal muscles. I’m 73 now. I use Pickle Juice. Works in 3-5 minutes. But if I drink PJ earlier on a day I expect to sweat a lot, no cramps all day. Been doing this for over 20 years. Wake up at night with Cramps, I 2 step to the fridge. I carry a bottle in the Car. Vlasic pickle juice my favorite. Walmart did sell Best Maid $6 gallon. Mine discontinued. Works for me.
Putting a TINY bit of finely ground cayenne pepper on my tongue has so far instantly relieved cramping every time I've done it. In my case dehydration does not seem to be causing the cramping. Maybe magnesium and potassium have a role, not just sodium. The daily requirement for potassium is huge, 4,000 mg, compared to that for sodium. Lots of potassium in potatoes which are an ideal cycling fuel.
No cramping since starting a Trainer Road basing plan a few weeks ago. Trainer Road is GREAT!
From personal experience and observing a variety of other cyclist in races is that cramping is just straight out level of fitness and how much your stress you muscles in a race. Yes hydration is something we should do but I’ve seen people drink plenty of electrolyte water and still cramp. It’s level of fitness and muscle stress.
Homeostasis..... Hypertonic iso tonic hypo tonic These are principles you need to understand
This was so insightful and helpful. I've been going by pee colour forever!
LOL... I read that as "How to Avoid Cramps and Stay Hydrated While Crying".
By trial and error,. after cramping in the hot Australian summer time and again, I finally figured out that downing a lot of water (1-1.5l) quickly (in a couple of minutes) was the cause. I stopped doing it and the cramps stopped. I was using salt tablets at the time too and my jersey was still white and crusty. But it is nearly impossible to sip enough water to stay adequately hydrated due to the heat and distance between stops.
In other words the water we drink in the heat when we're sweating a lot is going right through us because most people are typically not consuming a high enough concentration of sodium to retain it. Our kidneys struggle to retain sodium esp. in this situation, even going as far as releasing more magnesium in sweat relative to sodium to help conserve sodium. Blood sodium level is approx 3,500mg per liter (32oz). The kidneys do their best to reabsorb sodium to keep that blood concentration up and the Human body will literally deplete stores in our bones to get it (along with magnesium and calcium). Good thing is we can prevent that harmful backup protocol by simply pre-loading (bolusing) with higher concentrations of salt before a race (basically salt water shots with lemon orange and/or coconut water). It depends on how much salt we are already getting in our diet and how low carb/keto we are, but I heard (I think on this channel) the sweet spot during a race is fluid with a concentration of salt between 1,500-2000mg sodium per liter (that's essentially a relatively low sugar drink like coconut water with approx. 5/8-7/8 tsp of salt in it). My sweet spot for salt in water through the day is 1/4tsp per liter, drinking to thirst. Because it's really hard to intake a high concentration of salt, esp. in just water, the body manages that concentration by lowering the thirst mechanism for water to bring that sodium concentration up. Most fluids will only dilute sodium concentration more, so almost any fluid, in excess, esp. in a short period of time, will eventually lead to hyponatremia. 🤗 (( 💖 ))
I also get severe leg cramps at night in bed. Only in my legs. Mostly lower legs, but occasionally hamstrings. Thoughts?
JMJ. Me as well. Pickle Juice works for me. 3 to 5 minutes they’re gone. Back to sleep.
I'm diabetic, so I need to be careful with sugar intake, so I drink Gatorade Zero that way I get the electrolytes, but not the sugar when not riding. I tried pickle juice on a century ride and hated it. It was too acidic on my throat. It never worked for me. What works for me is feeding my body electrolytes on a regular basis and not just when I ride.
JMJ. I’m Type 2 Diabetes. I’ve been using Pickle Juice over 20 years. Does not hurt my Type 2 Diabetes. A1C’s are swell. I did the Gatorade Zero as well. Drank it all day. Powerade as well. Pickle Juice is better, faster, longer for me. Stamina!!!
@@PatDenzer Our body handles things differently. No pickle juice for me. It's too acidic for me.
No mention of potassium or magnesium? Magnesium is a muscle relaxant and gets depleted through intense exercise, stress and also caffeine intake. Caffeine is also a double edged sword when it comes to cramping as not only does it deplete magnesium it allows you to go harder than you normally would due to reduced perceived exertion!
Thought that was bald Dr. Drew.
Only took me 24 seconds in to reach for a glug of water 😆
If your body is absorbing to much water causing hyponatremia then you should get checked for SiADH.
SIADH is a symptom of exercising (the body holds onto water during exercise) and low sodium intake, since it increases insulin to keep blood pressure up and retain fluid/sodium.
I would not beleave nothing that lance amstron say or do in cycle he is a foney 😢