Water and hydration

I enjoy watching YouTube videos while I ride inside.  Yesterday I needed an easy day because of sore muscles and watched a video about a day in a tour through the National Forest in Utah.

This adventurer has a YouTube channel and this was the second video tour that I heard his plan for getting water.  He was carrying two frame bottles holding about 23 ounces each and a squeezable gathering pouch to which he could attach a flow through filter.  He stated that this would hold about half of a bottle.  He could hold about 58 ounces at a time, just shy of a half gallon. 

I saw this and I said, "carry more water" and "have a better plan".  This adventurer has been touring for over 20 years and has much more experience than me.  He has survived with his strategy. 

Here is what I consider about water:

HAVE PLENTY: When I got started touring again in 2010 I bought this Camelbak from REI.  There is a 100 ounce bladder and room for gear with a capacity of 18L.  I would supplement this with two or three bottle on frame cages and my total liquid would be 169 oz.  This would get me through the day to my campsite.  I could also make it through the evening and morning if I could not refill.  I remember only once going through all my water during the day and I found a spigot at a township fire hall that filled me up. 

HAVE IT ACCESSIBLE: Last year I received the gift of double walled insulated. Nice to keep the water cooler longer. I also put my water on my inside trainer.

HAVE IT STAY REFRESHING:  On the Camelbak I added the insulated tube cover and the double walled bottles help some with the water temperature.  I feel best about putting electrolytes in the bottles and not the bladder.  The water bottles are easier to fill at a stop.  If I happen to stop at a restaurant for lunch I can get some ice for the bladder. 

HYDRATE BEFORE YOU LEAVE: experts advise drink up before you ride.

DRINK BEFORE YOU FEEL THIRSTY: Having the Camelbak really made this easy to take little sips regularly.

IS THE CLIMATE HUMID OR ARID?

In the Michigan humidity I sweat a lot and I usually do not need to urinate to get rid of my excess fluids.

In the Badlands and Colorado I found the air more arid. I did not sweat as much but I still needed to hydrate. I did notice more frequent bathroom stops during exercise.

WHAT IS THE TEMPERATURE?

Experts advise that you look carefully into your water plan when the temperature is over 80 degrees Fahrenheit and  75-85% humidity.  

DO YOU HAVE HEALTH ISSUES ?

 Seek the advice of your physician about how to proceed with exercise. I know for me my body does better in the heat than some my age, but I still need to be cautious. The general rule of thumb is that heat becomes more serious for older persons (I am in that category.) Understand how your body will respond. 

UNDERSTAND THE PHYSIOLOGY

Red blood cells.

Red blood cells carry oxygen to your muscles. The blood is 90 % water.  Your sweat takes the water out of the blood and this causes the blood to become thicker.  This sluggish action will slow the transport of the oxygen. Do you see why we need to keep replenishing your water?

This is my newest hydration pack.   This is a waist pack with a 2 L (67.6 oz) bladder and space in another pouch for a tube, pump and tools.  I have attached a jacket using the straps on the bottom.  The loops along the pack under the sign will handle clip-on items.  I like this because it is not as cumbersome as the backpack.