Drink b4 you are thirsty mate, that way you wont be dehydrated.
Not everyone gets affected the same way, some get headaches, head spins, dry lips or cold sores etc.
Thing is, No one has ever been you before so do what ever it takes to stay healthy.
In 3 hours of riding, even moderately I would have emptied 2 bottles of liquid by than.
Thats just me though.
Mouth or nose breather?
These articles are often more than a little too broad in assumptions. I have one kidney, and find that "sports" or recovery drinks do the trick for me after a hard ride. If I go without at the end of a long ride, or the now occasional competiton ride, I go through a very "flat" phase a few hours later. I can avoid this by using energy/recovery drinks, and my doctor ( a marathon runner ), confirms that I am doing the right thing.
I like to use the Hammer Nutrition products, chiefly because after I first used electrolyte drinks (powerade from powder) I went for a dental check-up and my dentist said "OMG what have you done!!!". Normally he used to say I had the 'teeth of the week' but not any more would he say this. The only thing different to what I'd normally done was used Powerade. 4hr+ mountain bike rides through places in the hills where you can't top up your water bottles, relying only on two bottles powerade, meant that my mouth was really dry, and little or no saliva to rinse your teeth afterwards. So for a while I used to take one powerade bottle, and then rinse my teeth with water with the other bottle.
But now I've gone one step further, after trying Hammer Nutrition products. They're expensive, but you take the electrolytes as capsules, which means they don't cut through the enamel of your teeth. The carb or carb and protein drinks don't have crap in them that are bad for oral health and decay.
I can still go for 4hr+ rides without such nutrition products, but if I want to train hard day after day it helps recovery a lot if you drink, consume electrolytes, and replenish muscle glycogen stores as you ride.
I ran second in a 5k race Saturday morning with a time of 17:02 and then a few hours later did a very hill 80k road race and was in the break all day. Just drank water with no cramping.
I will do my monthly 200k ride on fruit and water tomorrow. My legs work best on low sodium intake for sure. Easier to stay race weight all year long as well with out the unwanted sodium retention. I sweat like a beast too. I literally cycled from Adelaide to Cairns with no added salt in my diet just as a personal experiment. I did it solo and in December. The 220km day out the back of Wilcania was fun in the 42C heat. Didnt get single cramp the entire 4300km. Took me 24 days.
BTW I NEVER wait for thirst. I just drink enough for a clear urine trinkle on the garden every 2 hours or so.
Let us know how much water you drink in your 200 km ride tomorrow! If you're eating bananas that's a lot of natural electrolyte :)
Im on the gold coast and it will be an easy tempo ride of around 2W/kg. Conditions are fine and sunny with a top 21c so I would say a liter upon rising and 2-3litre during the ride and a liter when I get home so 4-5litres for the day.
Frank, did you read the whole article? Not skim it but read all of it?
To be honest I cant be bothered going into it, The way you write one minute you are for it but go against what it says,then next you are against it but back it up at the same time.