When I read the ‘bicycle medicine’ book (by Arnie Baker,M.D.) I started diluting grape juice with 60% water (fruit juice has enough electrolytes) that helped a lot. Apparently a person needs a half once of water per pound of body weight per day. But cargo cycling with 350lbs?
Body weight (lbs) X 0.6 = Water Intake in ounces
So a 160 lb man needs 96 ounces of water daily. That’s 3+ quarts! 215lbs = 4+ quarts!
Well I don’t see how I can possibly drink enough water. Looks like the only way to get enough water is to eat a lot of water cooked whole grain, like rice, low sodium soup is best. And stay away from too much grape juice, lemon has much less sugar. Or use low sodium mineral water (sodium dehydrates the blood)…soaking in a hot tub will help you imbibe h20 through your epidermis.
Sugar, caffeine, salt and soda pop acid are diuretics that will dehydrate your muscles. Salt dehydrates your blood.
Lactic acid is completely washed out of the muscles within 30 to 60 minutes after you finish riding. So there is no lactic acid build up.
Even mild dehydration reduces blood flow, which in turn can reduce oxygen supply to your muscles. And that will cause cramps and lactic acid production.
Lactic acid is produced during intense levels of exercise when the oxygen demands of the muscle fibers increase beyond what the blood is capable of delivering. To produce the energy needed, the body begins another process, which works in the absence of oxygen. Lactic acid is a byproduct of this process, but with adequate hydration it washes out.
Apparently the compression of muscles do more damage than any lactic acid. There-fore stretching helps the most. Actually the medical industry does not know exactly how the damage happens. Only that water helps, and that plain water does not replace electrolytes.
Magnisium and potasium electrolytes are affected by too much water. And the more I put in the faster it comes out.
Essential for physiological growth and repair, routinely physically active individuals are encouraged to aspire for 8 to 9.5 hours of sleep each night. Cardiovascular performance can be compromised by up to 20 percent with sleep deprivation, which also reduces reaction time, the ability to process information and emotional stability. You might also experience muscle pain because your body isn't healing properly during your deep sleep (non-REM sleep).
This is because alpha waves are likely to occur throughout your deep sleep (which can cause a problem sleeping). And this prevents your brain from getting the deep restorative sleep it needs to generate enough growth hormones.
coconut water tastes odd but it has a lot of potassium and magnisium.
I like the more afordable electromix best!
WARNING: oxygen in excessive amounts can seriously damage the DNA and reduce the expected lifetime of cells. What can be considered "excessive" is certainly open to discussion.
Severe urban pollution drops usable oxygen levels to less than 20%, perhaps half the oxygen levels which unpolluted, rural environments provide and only a third of oxygen levels which existed thousands of years ago.
Oxygenated water may contain oxygen in a concentration sufficient to provide significant physical energy boosts for the athlete while reducing pulse rates by 5-15 beats per minute; and a shocking increase in mental acuity and clarity.
Supposedly oxygen-enriched water enhances overall performance output, allowing longer aerobic workouts and faster recovery times.
However simply mixing oxygen into water does not necessarily guarantee that the oxygen will be carried into the body's cells nor arrive there in a healthy, bio-available format.
Some bottlers claim to have found more advanced, natural techniques for bonding the pure oxygen into the oxygenated beverages. But this could be just another scam.