Food touring nutrition

Fluid on bike trips

For the daily requirement of 2 liters of fluid you need even more fluid depending on the exertion. There are a few things to keep in mind:

Before, during and after the day tour you should drink enough fluids. That at regular intervals. Not even drinking a lot and then nothing for a long time. It is better to drink small amounts often. It is advisable to drink around 1–2.5 dl of liquid every 15–30 minutes, even if you are not thirsty.
Sodium and salt are not negligible. Up to 1 gram of salt per liter is recommended. I take a vitamin tablet and a salt tablet twice a day or I buy isotonic drinks from time to time to prevent dehydration. I am speaking from my own experience.

What is water poisoning

If you drink too much and incorrectly, you may become water poisoned. In the worst case, this can lead to death. Water poisoning can occur if you sweat salt from sweating and is not fed back into the body. Cyclists shouldn't underestimate that. As soon as you have a queasy feeling, you should reduce the fluid. It is also important to take a longer break when it is very hot. And if you are overheated, it is a good idea to stand in a stream or river up to your thighs if possible. That cools the body down immediately. If you don't have the opportunity, it is enough to pour water over your thighs and head (with caution).

Possible symptoms of water poisoning include:

• severe, mostly throbbing headache

• nausea

• fatigue

• confusion

• swelling of the hands and feet

• heavy breathing, wheezing

But you don't need to be afraid of it if you pay attention to it. There are detailed articles on the Internet about eating and drinking behavior on bike tours