Thirst

[Fultonius]

Our 8yo drinks barely 500ml a day. He goes for a wee in the morning and after school. Thats it. I know no other child like it.

This is me. I'm basically a camel.

I often drink an espresso for breakfast, another for lunch. I'll have the odd sip of water here or there, rarely thirsty, rarely feel any negative effects of dehydration.

When planning for doing Zodiac my mate wanted 5L per day, I wanted 2.5. We settled on 3.5L and we topped out with about 2 gallons spare.

Again, same guy in the bugs 2 years ago still drinks about 2L more than me a day.

If unconsciously decide the drink more (because it's good for you) I basically just pee it all out pretty much straight away.

For some reason I'm just incredibly water efficient.

 

[Will Hunt]

Our 8yo drinks barely 500ml a day. He goes for a wee in the morning and after school. Thats it. I know no other child like it.

Despite constant badgering he just isn’t interested in drinking (ie feels thirsty) and we have to sneak fluids in via lots of fruit, cucumber, extra milk in his cereal etc..

We’ve given up trying to make him drink and just accept that he’s - different!

We have a very similar experience. I'm not so fussed as I can remember going round to friends' houses as a kid and thinking they drank way more than me, so I understand there's variation in how much people drink. It drives my wife crazy - constant badgering is a good way of putting it!

I wonder if diet has anything to do with it. Breaking down carbs(?) releases water I believe.

 

[Paul B]

100g/hr using regular granulated sugar and pinch of sea salt is much easier on my wallet and avoids the nasty taste of synthetic flavourings found in commercial offerings.

Sure and like I said, if you want to go one further then you can cook up your own batch of rocket fuel etc. The point the was being made was if you want to consume that amount of carbs/hr it's unlikely you're just smashing water purely for convenience.

 

[sdm]

I think if you're consuming >90g of carbs/hr you're going to need to rely on sports supplements in some form, such as Beta Fuel (or Rocket Fuel). From SIS:

100g/hr using regular granulated sugar and pinch of sea salt is much easier on my wallet and avoids the nasty taste of synthetic flavourings found in commercial offerings.

It is impossible for the body to take on 100g an hour of granulated sugar.

There is a hard limit of ~60g an hour of glucose due to the rate that SGLT-1 can transport glucose from the intestine to the bloodstream. Taking on more than 60g of glucose per hour will just increase gastrointestinal problems while providing zero increase your available energy.

Until relatively recently, it was thought that 60g an hour was the absolute maximum that the body could digest. Then it was discovered that you could almost double this amount by consuming a combination of different sugars which use different proteins for absorption instead of SGLT-1.

This is why endurance athletes now use a combination of glucose, fructose, and other sugars.

It's been a few posts since someone has recommended the Real Science of Sport podcast: anyone interested in learning more can listen to their recent episodes on fueling for endurance athletes.

They also did recent episodes on hydration for endurance athletes. If you listen to them, it is unlikely that you will be rushing out to buy any electrolyte drinks anytime soon.

 

[teestub]

Granulated sugar is sucrose rather than glucose, so I guess that 100g would be 50 glucose and 50 fructose?

 

[sdm]

Cheers for correcting my error.

Yeah, sucrose gets broken down into 50g of each. So 100g of sucrose would leave you 10g short of the 60g glucose limit but over the ~30g fructose limit.

For those really looking for marginal gains, I think maltodextrin is supposed to be the most efficient way to consume most of your glucose because it maximises the amount of glucose you can take in while minimising the gastrointestinal issues.

 

[Fultonius]

https://www.welovecycling.com/wide/2018/07/05/the-bottle-what-do-the-pros-drink/

I dont believe for one minute tour de france competitors only drink water

Neither do I..... ;-)

I wonder how many are taking ketones?

 

[chriss]

I have a pretty boring routine. I drink 500mm of warm water on my drive to work before eating. I'll bang down a coffee or two, then eat something head out to site & will average 1-2l of plain water during the day.

If I'm doing a long or hot run/ride
(MTB )I'll add some electorates & take it with me. For a blast on the bike or say 10k run I'll not bother.

For what it's worth when I watch Road Racers I didn't consider water only PED's or hidden motors... It's a shame that punters like me only think about that. That said distance running is rife with drug cheats at the moment.

 

[webbo]

So out with the boomers Wednesday ride today. 2 coffees and a bowl of fruit and fibre for breakfast. Lunch stop at 48 miles cheese and pickle panini, 2 pints of Neck oil at 73 miles and 85 miles total completed.
2 500 cl bottles of sugar free apple squash on the bike which I didn’t finish.
All this on the back of shoulder surgery 9 weeks ago tomorrow which meant I hadn’t ride out side for 7 weeks. I did ride the turbo for 50 minutes 3 times a week for 50 minutes and w ent walking 3 times a week.
I think this sport nutrition is all smoke and mirrors

 

[Paul B]

I think this sport nutrition is all smoke and mirrors

I think it's all about convenience. I eat a tin of rice pudding for breakfast 4 times a week ATM #athletebychoice.