In the Army, they were all about hydration. I've experienced alot of heat. They tell us it takes 3 solid days of sipping on water all day to fully hydrate. Too many people look for a quick cure for hydrating. Electrolytes help, but there's no substitute for hydrating prior to an event like a PT Test.
Only thing that would get you there in a short time is an IV. Got one a few years ago a day before a Hard Enduro in the summer. Felt great, just expensive.
Preparation is key! Alan Cotton and I finished up his 2023 podcast episodes with some great hydration & electrolyte discussions! He talked a lot about his time in the army as well as a place where he learned a lot about hydration. ua-cam.com/video/GWqxayYGxqU/v-deo.html
We had hydration charts in the bathrooms. My pee was never clear no matter how much water I drank. I posted my own offensive version of the chart and there was a shit storm. We lost pizza night for 2 months.
I race dirt bikes and also have completed several Ironman 140.6 events. I use the same nutrition while I ride as I would in an Ironman. I keep it simple with 16-24 ounces of Infinite nutrition on the hour. I also throw a little Base salt into the mix.
Beer is a very good drink because its isotonic. Without alcohol during the day of riding, after riding at your will. In the blatter, I have some maltodextrin (don't know the english word), a little pinch of sea salt, and a little lemon concentrate. Food on the trail: Bananas and dry fruits and nuts.
Really digging this info - nothing like the feeling after a late spring or summer ride/race in TX, that hitting that wall due to being so dehydrated. And the headaches that follow! Proper hydration is definitely a key part for performance 🤘
I don't ride (used to, would like to again), but I'm in the Arizona desert and hydration everyday is critical. Gatorade was too much sugar, surprisingly too was coconut water... I ordered LMNT flavored packets and I'm staying salty now and doing much better! Amazing what dialing in diet and nutrition can do for performance. Cheers! Pete in Arizona - KI7LIL
If you’re not riding, what keeps you active these days? And why not ride again? Ryan Wells is in Arizona and would love another riding buddy, I’m sure!!
Solid presentation on hydrating. Raced a scramble yesterday with temps in the 90s and humidity levels in the 90% range. Tough conditions that is a real danger for heat injuries. I thought I had a pretty good hydration game but this info lets me know I have lots of room to improve.
They stop all racing here in Texas come late June, it just gets too brutal. I've got a BJEC race in Missouri last weekend in July and I'm betting attrition in the heat is going to be a key player. Start small as you try to optimize your hydration and nutrition. Little gains will build up for some epic results!!
Hydration is huge on the bike. Hydration pack, 2 32 oz water bottles and 2 electrolyte packs per person per day. Also if you are touring and you are not protected from the wind you are rapidly dehydrating.
I remember riding in Baja the first time and being told to wear a jacket, or at least a vest. I didn’t understand it. Now though, and to your point, it’s crazy we wear the jacket to keep the sweat on our skin. If not, it’ll evaporate too soon, or be helped along by the wind.
I read the research and calculated the daily dosage of electrolytes. By the way, our exercise routine is the most similar to that of marathon runners. So, I bought separate calcium, potassium, and magnesium powders. Sodium is table salt. I also had to buy an accurate scale and ziplock bags. I just take half of my daily allowance of electrolytes and put them in the bags. 1 bag is for one 2.5 liter water bladder. If I ride 3-4 hours, I drink one bubble of water (it's not a big exercise, but replenishing electrolytes makes me feel better, especially after the ride), on long rides I get two bubbles (if you drink only water for 8 hours, you will get muscle cramps). By the way, I suggest you do some more research on hypoglycemia. We spend a lot of glucose during training, and at some point it becomes so little that it starts to darken in the eyes and you can faint. As with electrolytes, I bought dextrose powder and stirred it into a small bottle (with medical caffeine added), which makes a very sweet water that I gradually drink during the ride. The dextrose keeps my blood glucose levels in check, and the caffeine gives me extra energy (although admittedly, my drink is not as tasty as the energy drink from the store). In general, I ride this way, I feel great, and after my rides I no longer feel like I've been run over by a car
The best thing to do is do our own research and adjust for our own body. The truth is most people won’t do that. Here’s a video I made earlier this year that cover more about carbohydrates and energy. Your Cheat Sheet for Enduro Nutrition ua-cam.com/video/lpGjHcpBqBk/v-deo.html 🤘🏻🤙🏻⚡️
Thanks for this info. I ride dirt bikes once a week and MTBs 3 times a week, so over the past couple of years, I have been finding what works for me. Hydration is key! I have found it is not just a day before thing. Hydration is an everyday preparation thing. I have found that I can ride, bike, and hike longer than I ever have without getting fatigued. Keep up the great content. It is very appreciated. 🤘
I passed out after an enduro last wknd for about 20mins, my body/lips were vibrating. I had eaten rice for 3days prior and potatoes/chicken the night before. Drink about 80oz of water a day and had yogurt/banana before race and 17oz water. 2L camelback with 6scoops of hydro power and added 3 more bottles of water at stops, and ate high carb fig bars at 2 stops. I peed at every stop, after race I barely made it to truck and blacked out/passed out for 20mins. What am I doing wrong? I’m 170lbs 41yds old and in pretty darn good shape. Idk what to do? When I woke up, I ate a ton of food and more water, so I just need to eat more food in general before/during races? I have a 2hr+ scramble this wknd at 90+ degrees. I want to whoop some a$$ but idk what to do
Thanks for the question, and I’m sorry to hear you bonked so hard. No one wants to feel that feeling!! I have a few more questions for you. Figuring this stuff out can be nuanced and personal. Do your best to send detailed responses if possible! 🤘🏻🤙🏻⚡️ How long were you on the bike for the enduro? What did your pee look like every time you pee’d? When you refilled your bladder, did you add more hydro power or just water? What else did you eat on the day besides the fig bars? What fig bar and how many on the day?
@@SeatTimeabout 6hrs total on the bike, I think my pre was pretty clear, I didn’t add more hydro power but I had one or two liquid IV packs I dumped in 16.9oz bottle and slammed between sections. The 3 bottles added were just straight water. The bars were natures bakery 2oz bars. Total sugar 19g and carbs 38g
Glad the video had some xtra info for ya. The bar bag that's on the Sherco here is the Small Bar Bag from Trailbound! Their quality is great, and they ride. Awesome to support.
I’ve had excellent luck with Gatorlyte. 2 or 3 of those mixed with a bottled water in between really does it for me. I’ve heard a teaspoon or less of salt in the hydropack helps the body re-absorb lost sodium and also helps to reduce armpump.
The Gatorade brand does a lot more products out now that are much better suited for longer, more intense exercise! Glad you found something that’s working!!
I also use LMNT, partially because the mango chili flavor is fire, but also because it doesn't have all the other additives like amino acids and carb or sugars. Not that they're bad or anything. I'm just not educated enough on the subject matter to know if they're necessary or beneficial for the type of activity I'm doing. Can you comment on amino acids and carbs in other electrolyte mixes and their pros and cons for dirt bike riding?
I've got two ways to answers this. 1. Watch this video I made earlier this year: ua-cam.com/video/lpGjHcpBqBk/v-deo.html 2. Our body works off of glucose, even if we store fat, or break down muscles, they're turned into glucose for energy. So we can eat carbohydrates (or dextrose, glucose, fructose) to help fuel our bodies on long riding days. At minimum, shoot for 20 grams of carbs per hour of activity, add more if your stomach allows (play with it). Amino Acids are from broken down protein. I personally use EAA on long riding days, or Enduro race days. It helps our body to stop breaking down our muscles for AA, and or carbs. Also, I agree the Mango Chili LMNT is FIRE! I can't drink it warm though, so I don't normally use it on race days.
I buy Dr Berg’s electrolyte powder, as it was (until a few months ago) one of the only sugar free electrolyte powders you could get. Probably not a bad idea to drink something like that daily like I do and then maybe having something with sugar during intense activity
Yes, Carbohydrates, or sugar, can be beneficial on these long riding days. We need a minimum of 20 grans of carbs to keep the motor going. I use LKMT though because it is carb free, and I use UCAN as my carbohydrate source. This video from earlier this year dives more into fueling for the day. ua-cam.com/video/lpGjHcpBqBk/v-deo.html
I like Nuun electrolyte tablets grape or some real mellow flavor it nice because they don’t give you that after taste or that sticky mouth throat feel you can get from other drinks
In the Army, they were all about hydration. I've experienced alot of heat. They tell us it takes 3 solid days of sipping on water all day to fully hydrate. Too many people look for a quick cure for hydrating. Electrolytes help, but there's no substitute for hydrating prior to an event like a PT Test.
Only thing that would get you there in a short time is an IV. Got one a few years ago a day before a Hard Enduro in the summer. Felt great, just expensive.
Preparation is key! Alan Cotton and I finished up his 2023 podcast episodes with some great hydration & electrolyte discussions! He talked a lot about his time in the army as well as a place where he learned a lot about hydration. ua-cam.com/video/GWqxayYGxqU/v-deo.html
DUDE, the best!
We had hydration charts in the bathrooms. My pee was never clear no matter how much water I drank. I posted my own offensive version of the chart and there was a shit storm. We lost pizza night for 2 months.
I race dirt bikes and also have completed several Ironman 140.6 events. I use the same nutrition while I ride as I would in an Ironman. I keep it simple with 16-24 ounces of Infinite nutrition on the hour. I also throw a little Base salt into the mix.
Beer is a very good drink because its isotonic. Without alcohol during the day of riding, after riding at your will.
In the blatter, I have some maltodextrin (don't know the english word), a little pinch of sea salt, and a little lemon concentrate. Food on the trail: Bananas and dry fruits and nuts.
Dried fruit in the trail, I love that. Easier to carry for sure in that form!
Really digging this info - nothing like the feeling after a late spring or summer ride/race in TX, that hitting that wall due to being so dehydrated. And the headaches that follow! Proper hydration is definitely a key part for performance 🤘
These summer rides are getting earlier, and shorter 🥵
I told my wife I’m a god.. she said go away. Awesome information man, thanks for sharing!
😂🤘These are the comments I live for! Glad you had fun with it, as well as found it useful!!!
I don't ride (used to, would like to again), but I'm in the Arizona desert and hydration everyday is critical. Gatorade was too much sugar, surprisingly too was coconut water... I ordered LMNT flavored packets and I'm staying salty now and doing much better! Amazing what dialing in diet and nutrition can do for performance. Cheers! Pete in Arizona - KI7LIL
If you’re not riding, what keeps you active these days? And why not ride again? Ryan Wells is in Arizona and would love another riding buddy, I’m sure!!
Solid presentation on hydrating. Raced a scramble yesterday with temps in the 90s and humidity levels in the 90% range. Tough conditions that is a real danger for heat injuries. I thought I had a pretty good hydration game but this info lets me know I have lots of room to improve.
They stop all racing here in Texas come late June, it just gets too brutal. I've got a BJEC race in Missouri last weekend in July and I'm betting attrition in the heat is going to be a key player.
Start small as you try to optimize your hydration and nutrition. Little gains will build up for some epic results!!
Hydration is huge on the bike. Hydration pack, 2 32 oz water bottles and 2 electrolyte packs per person per day. Also if you are touring and you are not protected from the wind you are rapidly dehydrating.
I remember riding in Baja the first time and being told to wear a jacket, or at least a vest. I didn’t understand it. Now though, and to your point, it’s crazy we wear the jacket to keep the sweat on our skin. If not, it’ll evaporate too soon, or be helped along by the wind.
I read the research and calculated the daily dosage of electrolytes. By the way, our exercise routine is the most similar to that of marathon runners. So, I bought separate calcium, potassium, and magnesium powders. Sodium is table salt. I also had to buy an accurate scale and ziplock bags. I just take half of my daily allowance of electrolytes and put them in the bags. 1 bag is for one 2.5 liter water bladder. If I ride 3-4 hours, I drink one bubble of water (it's not a big exercise, but replenishing electrolytes makes me feel better, especially after the ride), on long rides I get two bubbles (if you drink only water for 8 hours, you will get muscle cramps).
By the way, I suggest you do some more research on hypoglycemia. We spend a lot of glucose during training, and at some point it becomes so little that it starts to darken in the eyes and you can faint. As with electrolytes, I bought dextrose powder and stirred it into a small bottle (with medical caffeine added), which makes a very sweet water that I gradually drink during the ride. The dextrose keeps my blood glucose levels in check, and the caffeine gives me extra energy (although admittedly, my drink is not as tasty as the energy drink from the store). In general, I ride this way, I feel great, and after my rides I no longer feel like I've been run over by a car
The best thing to do is do our own research and adjust for our own body. The truth is most people won’t do that.
Here’s a video I made earlier this year that cover more about carbohydrates and energy. Your Cheat Sheet for Enduro Nutrition
ua-cam.com/video/lpGjHcpBqBk/v-deo.html
🤘🏻🤙🏻⚡️
Thanks for this info. I ride dirt bikes once a week and MTBs 3 times a week, so over the past couple of years, I have been finding what works for me. Hydration is key! I have found it is not just a day before thing. Hydration is an everyday preparation thing. I have found that I can ride, bike, and hike longer than I ever have without getting fatigued.
Keep up the great content. It is very appreciated. 🤘
Glad the video popped up for you, and that you enjoyed it! A little bit of preparation will go a long way toward enjoying our time out on the trail.
@@SeatTime I fully agree!
Hydration to me is a lifestyle thing. You’ve got to do it every day.
Rectally is best.
@@KyleReese-vt8bo to each his own, I’ll pass.
🤣🤣👊🏻👊🏻🤘🏻🤙🏻⚡️
Thanks for the tips! 👍🏼
You got it! 🤘🏻🤙🏻⚡️
You know what has electrolytes?
Brawndo has electrolytes.
FINALLY!
It's got what plants crave
Milk does too.
Great Pro Tip !
Thanks!
This is great information.
Thanks! ✊🏻
I passed out after an enduro last wknd for about 20mins, my body/lips were vibrating. I had eaten rice for 3days prior and potatoes/chicken the night before. Drink about 80oz of water a day and had yogurt/banana before race and 17oz water. 2L camelback with 6scoops of hydro power and added 3 more bottles of water at stops, and ate high carb fig bars at 2 stops. I peed at every stop, after race I barely made it to truck and blacked out/passed out for 20mins. What am I doing wrong? I’m 170lbs 41yds old and in pretty darn good shape. Idk what to do? When I woke up, I ate a ton of food and more water, so I just need to eat more food in general before/during races? I have a 2hr+ scramble this wknd at 90+ degrees. I want to whoop some a$$ but idk what to do
Thanks for the question, and I’m sorry to hear you bonked so hard. No one wants to feel that feeling!!
I have a few more questions for you. Figuring this stuff out can be nuanced and personal. Do your best to send detailed responses if possible! 🤘🏻🤙🏻⚡️
How long were you on the bike for the enduro?
What did your pee look like every time you pee’d?
When you refilled your bladder, did you add more hydro power or just water?
What else did you eat on the day besides the fig bars? What fig bar and how many on the day?
@@SeatTimeabout 6hrs total on the bike, I think my pre was pretty clear, I didn’t add more hydro power but I had one or two liquid IV packs I dumped in 16.9oz bottle and slammed between sections. The 3 bottles added were just straight water. The bars were natures bakery 2oz bars. Total sugar 19g and carbs 38g
@@SeatTimeI had 2 or 3 bars and before race I had a chobani yogurt with granola and a banana
Great info, here in AZ you can get in trouble very quick. Thanks for the xtra info. Where did you get the handlebar tool pack?
Glad the video had some xtra info for ya. The bar bag that's on the Sherco here is the Small Bar Bag from Trailbound! Their quality is great, and they ride. Awesome to support.
@@SeatTime thanks bud
I’ve had excellent luck with Gatorlyte. 2 or 3 of those mixed with a bottled water in between really does it for me. I’ve heard a teaspoon or less of salt in the hydropack helps the body re-absorb lost sodium and also helps to reduce armpump.
The Gatorade brand does a lot more products out now that are much better suited for longer, more intense exercise! Glad you found something that’s working!!
I also use LMNT, partially because the mango chili flavor is fire, but also because it doesn't have all the other additives like amino acids and carb or sugars. Not that they're bad or anything. I'm just not educated enough on the subject matter to know if they're necessary or beneficial for the type of activity I'm doing. Can you comment on amino acids and carbs in other electrolyte mixes and their pros and cons for dirt bike riding?
I've got two ways to answers this.
1. Watch this video I made earlier this year: ua-cam.com/video/lpGjHcpBqBk/v-deo.html
2. Our body works off of glucose, even if we store fat, or break down muscles, they're turned into glucose for energy. So we can eat carbohydrates (or dextrose, glucose, fructose) to help fuel our bodies on long riding days. At minimum, shoot for 20 grams of carbs per hour of activity, add more if your stomach allows (play with it). Amino Acids are from broken down protein. I personally use EAA on long riding days, or Enduro race days. It helps our body to stop breaking down our muscles for AA, and or carbs.
Also, I agree the Mango Chili LMNT is FIRE! I can't drink it warm though, so I don't normally use it on race days.
I buy Dr Berg’s electrolyte powder, as it was (until a few months ago) one of the only sugar free electrolyte powders you could get.
Probably not a bad idea to drink something like that daily like I do and then maybe having something with sugar during intense activity
Yes, Carbohydrates, or sugar, can be beneficial on these long riding days. We need a minimum of 20 grans of carbs to keep the motor going. I use LKMT though because it is carb free, and I use UCAN as my carbohydrate source.
This video from earlier this year dives more into fueling for the day. ua-cam.com/video/lpGjHcpBqBk/v-deo.html
I like Nuun electrolyte tablets grape or some real mellow flavor it nice because they don’t give you that after taste or that sticky mouth throat feel you can get from other drinks
Nuun is another great option! And flavor fatigue is a real thing when you’re drinking the same shit for 3+ hours!!