Tuesday, July 6, 2010


We are in the middle of a heat wave here on the East Coast, with multiple days in the 95 degree range. This is a great opportunity to talk about hydration during exercise. Of course, all of us have heard a lot about this topic from authoritative sources for years and years. My entry today concerns a hydration cocktail that is right for me, and how I arrived at this formula. Over a long span of time, my hydration experiments have varied from water to Gatorade, to various combinations. I now separate the electrolyte and carbohydrate portions, not being able to tolerate sports drinks from the gastrointestinal point of view. During the 2010 5 Boro Bike Tour, I was attracted to a tent from the people at ZICO coconut water, and was impressed with my results during that humid, 87 degree F ride. I have also been using NUUN electrolyte tabs, so I combined them. My current hydration formula is as follows : 7 oz ( 1/2 bottle ) Zico coconut water, one NUUN electrolyte tab, and H2O to fill my 24oz bike bottle. The carbs are usually handled by nut or other energy bars. I have found this combination palatable and efficient. If the ride is extended, I will add Endurolytes and/or Perpetuem, made by Hammer nutrition. No matter what anybody says, it is important to FIND YOUR OWN BEST FORMULA. From the health standpoint. be sure to always keep your bottles or hydration bladder clean.

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