Is water alone sufficient for hydration on rides?

[Welsh wheels]

I have always just taken plenty of water on long rides, I've never bothered with sports drinks containing electrolytes and such like. Are such drinks necessary for hydration on long rides or is it more a case of them being an added bonus for performance? Is it worth considering these products? Personally I reckon plain old water does fine.

 

[midlife]

In theory salt and glucose added to the water helps, BITD we had some green granules which we could add to the water but most people just drank water. The name defeats me for now.

In any case there was the mantra "driest is fastest" and we never drank much....

Shaun

 

[Ian H]

Up to 40 or 50k I don't worry, except in very warm weather. Above that I tend to use just water unless actually racing.

However—perhaps an age thing—I notice a recent occasional tendency towards cramps, so I've started using Nuun or similar tablets on proper long stuff if it's hilly or hot.

 

[fossyant]

At the moment I tend to use Zero electrolyte drinks for anything over 2 hours and just water under that. I tend to take a banana with me on longer rides. If you are going to be covering say 100 miles without a proper food stop, then isotonic drinks are quite good (powder form to mix) with some solid food.

 

[Nigel-YZ1]

I was told by a former friend who was ex army to put a pinch of salt in water. I did that for years.
Nowadays I'm not riding as frequently and I seem to get hungry quicker. So I'm trying out Zero electrolyte too. For nibbles I'm taking an energy bar.
I think I'm feeling better for it now I'm getting to old bloke territory.

 

[Smokin Joe]

Water alone is all you need for hydration, but for energy you need food as well. Whether that's in the form of some sort of energy drink (I can't stand them myself) or solid food is down to what you prefer.

 

[jefmcg]

Yes.

If you drink it, and your diet is reasonably balanced, water is enough. We've survived for aeons on it, you are going to be fine.

That said, if something makes the water more appealing, then use it. I get massively dehydrated on multiday rides, so always looking for a new trick. But that's hundreds of miles, days in a row.

 

[Smokin Joe]

Yes.

If you drink it, and your diet is reasonably balanced, water is enough. We've survived for aeons on it, you are going to be fine.

That said, if something makes the water more appealing, then use it. I get massively dehydrated on multiday rides, so always looing for a new trick. But that's hundreds of miles, days in a row.

*Snigger*

 

[CanucksTraveller]

It sounds like you're convinced already, but many people (including me) will use an electrolyte tab thrown into the water bottle, it can help some people avoid cramps and occasional headaches. I don't always bother in winter, but I do in summer when I sweat a lot.
Anything 30 miles plus and I quite often also have a bottle with some energy powder in too (High5 energy source). Probably not necessary, you could have a banana instead, but I think it helps as I don't like to eat much.

If you're currently happy with water, just use water. You don't miss what you never had, and if you were doing rides where you really could have done with some help, you'd likely know already.

 

[Lee_M]

It depends on each individual.

I suffer badly on just water so use electrolyte tablets but a lot of friends are fine on just water.

Do what your body tells you, tsblets wont make you better but they may keep you where you should be

 

[Moodyman]

Pinch of salt if it's hot and hilly or both. Plus normal food - dried and fresh fruit.

 

[biggs682]

water works for me on my rides

 

[MarkF]

Never used anything but water, I've crossed Spain in summer in temps ranging from 32c to 44c on water (one bottle) with no problems, so can't see any reason to use any "sports" drinks here.

 

[Milzy]

Clearly the OP has never done a long ride at threshold.

 

[Dogtrousers]

I normally start out with an energy drink but if I'm out all day I top it up as I go along and end up with a strange concoction of something like energy drink, coke, orange juice and water in my bottle.

And no, I've never done a long ride at threshold either. I don't even know what it means.