I got a problem i ride 30miles to 50 miles a day and i carry 64oz water pack and two 24oz bottles but?

Question

i still run out of water every time how can i solve this

Answer 1

That's a lot of water to be carrying (5-6lbs?).  It sounds like you could afford to refill along the way, but I guess you've already considered that.

I've drunk 7 quarts riding 60 miles in Atlanta's August -- all of it came out as sweat -- but only carry a pair of 24-oz bottles.  This meant stopping 3 times for water and electrolytes.

Answer 2

drink the night before and a little before also eat foods like fruits that have water in them

and try to drink less that sounds like too much...

Answer 3

Something you should be aware of is Hyponatremia.  You need to ensure you are bringing onboard enough salt.  Too little salt in your blood (because you sweated most of it out).  Typical symptoms include nausea, vomiting, headache and malaise.  It can lead to coma and death.

The best thing you can do is to weigh yourself before a ride (naked), then go ride and weigh yourself afterwards.  If, after all the liquid you take on board, you weigh less then you will have to sit and drink more water/sports drink.  I don't know if you are drinking too much or not enough-- weight is an excellent measure.

Finally, dehydration is not just a "during the ride" problem.  You need to start hydrating beforehand.  Your body can only process a certain amount of food (calories) and water per hour.  I don't have my books on hand, but I believe it's covered in the Triathalete's Training Bible.  IE, if you are sweating out 1 gallon an hour, but your stomach/intestines can only absorb half a gallon per hour, you'll be running at a deficit.  This can be slightly offset by being "full" before you start.  Athletes do this with regard to calories (before a long ride I'll eat a big meal, then continue eating as I ride), it's not terribly different for liquids.

Answer 4

If you are racing or riding extremely hard you should be consuming about 34~40oz per hour depending on how hot it is. But if you are not drinking till you are riding you are already dehydrating, being you are riding every day or that's how it appears by the way you posted your question, you need to be drinking all the time.

EDIT: After posting this and reading the next two posts, add some additional details on how much, what and when you drink during the day this might provide some good in-site. Add also what type of riding you are doing.

Answer 5

Do what I do... before riding drink water until your pee runs clear. At this point you are fully hydrated.

Answer 6

My guess is that you're starting out dehydrated.   You should be drinking substantial amounts of water the night before, and then again an hour or so before your ride.  If you're not peeing clear before you start, you're not drinking enough.

I've got a pretty high sweat rate, measured by Gatorade scientists at over 2 liters per hour on a stationary bike in the heat, at or above aerobic threshold.    Carrying the amount of water you mention should be enough to get me through 50 miles at race pace.  

If you're sweating more than that, you need to plan your routes so you have the opportunity to refill.

Sweat rate is what it is, so you simply have to figure out a way to take on enough fluid, either by carrying, or refilling on the way.

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edit:  Just as there's a lot of individual variation in sweat rates, there's a lot of variation in electrolyte content of sweat.   Taking on additional electrolytes is a good idea on longer sessions.   Gatorade is good for that, although I prefer Cytomax or Powerbar Endurance.  On really long rides, I take along a few ziplocs of powdered mix so i can make up my own at water stops.

Answer 7

Holy Molly dude! That's almost a gallon! I use 1 bottle for about 30 and 2 at about 50 miles. So your drinking about 2x of me. Maybe your in a very hot dry climate. Of couse I drink as soon as I'm back from my ride too.

I guess you could get a double bottle holder for your seat post. I think 24oz bottles are already over sized. Lastly, try hydrating more before you ride.