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electrolyte replenishment-home brew(16 posts)

electrolyte replenishment-home brewzeke
Jun 9, 2002 11:12 PM
I am looking for a way to replenish electrolytes during hot humid summer rides. I would rather not use any 'sports drink'.

On this board, a few times I have read that people use different ratios of salt and water and maybe some other ingredients?

Any general recipe/solution out there?
re: electrolyte caps?dzrider
Jun 10, 2002 4:14 AM
I don't know if they are better or worse than sports drinks in your ethos. I use "Endurolytes" and they have kept the cramps away.
re: electrolyte caps?zeke
Jun 10, 2002 4:20 AM
thanks. I will search for these. My 'ethos' is basically the avoidance of simple sugars in these drinks.
Endurolytes here, too.Mike P
Jun 10, 2002 5:06 AM
I've been experimenting with E-Caps Endurolytes for the last month or so. I have experienced good results with the endurolytes on longer rides and higher intensity rides when the weather is hot. I was having problems with "near" cramping but don't seem to have that problem when I use the endurolytes

I have noticed the best results if I: 1) take two an hour or so prior to a ride and, 2) break open two caps and mix the powder in with each bottle of sports drink. If you do this, be sure to shake the bottle well before each sip.

Second the Endurolytes.look271
Jun 10, 2002 3:04 PM
I use them according to how hot it is/how hard I'm going. More if it's really hot and humid. Been using them for over 2 yrs and have had no cramps.
re: electrolyte replenishment-home brewnova
Jun 10, 2002 4:15 AM
Diluted fruit juice. (use 100% real juice) It doesn't really need to be more complicated than that. Check out Dr. Arnie Baker's book: "Bicycling Medicine" He covers just about every angle of every topic you might be curious about, including this one.
re: electrolyte replenishment-home brewzeke
Jun 10, 2002 4:22 AM
Sound like a simple/good solution.
Thanks, I will check it now.
If simple sugar is the enemy...Me Dot Org
Jun 10, 2002 7:18 AM
You might try hammer gel:
re: electrolyte replenishment-home brewBreakfast
Jun 10, 2002 8:28 AM
You could also eat some food.

Something salty, something sweet, wash it down with water.

For drinks, a simple diluted orange juice, fresh squeezed if possible.
Jun 10, 2002 8:51 AM
I add about 1/4 teaspoon of salt per bottle of water.

On long rides, I carry "Thermotabs", which are salt and potassium. You can get them at drug stores.
thermotabsPsalm 147-10_11
Jun 10, 2002 11:12 AM
I have also used Thermotabs on long, hot days in the saddle. I'm never really certain, though, about dosage. How many do you take, and how often do you take them?

I've only taken one at a time, but when the heat get up in the 90's, I really start to sweat a lot, and wonder if I should take more.
I've been toldDougSloan
Jun 10, 2002 11:48 AM
My ultramarathon friends, who know this stuff far better than I do, recommend up to 1 gram of sodium chloride per hour in hot weather.

The tabs are about 1/2 that, so up to 2 per hour, if you have no other source of sodium.

Unless you are riding really far (over 20 hours?) 1 per hour would probably suffice, though. A slight deficiency would take a while to become a concern.

I usually take 2 before riding on hot days, with a bottle of water, and put salt in my first 2 bottles. After that, I sort of base it upon circumstances, like effort, heat, etc.

BTW, GNC sells little plastic compartmentalized pill boxes that work great for carrying salt tabs, Advil, and/or Endurolytes or whatever.

Thanks to all for the fantastic advice. I am set! (nm)zeke
Jun 10, 2002 3:14 PM
Thanks (nm)Psalm 147-10_11
Jun 11, 2002 7:24 AM
Lite Salt ...Humma Hah
Jun 10, 2002 3:43 PM
The sports drink I use is Gookinade ERG, "Electrolyte Replacement with Glucose", which works pretty well for me. I like it because it has more potassium than Gatorade or Powerade, and is basically just sweat with a little sugar.

A pretty close match to Gookinade, looking at the formula, would be a very dilute mix of Country Time lemonade mix, or store-brand equivalent, with a shot of Morton's Lite Salt (50/50 sodium chloride/potassium chloride). Those lemonade mixes are largely citric acid, sodium citrate, potassium citrate, and sugars, which is a pretty good description of ERG.

You don't want much sugar in the mix, but just a little does help me absorb the water faster.

I work for the guy who dreamed up the Daedalus human-powered epic flight. Some of the websites detailing that project describe the mix they invented for that effort. I've got something on that topic in the Classic/Retro Bikes page of this forum.
"Daedalus 88" was the search topic ... cross-post here ...Humma Hah
Jun 10, 2002 3:47 PM
The NASA photo gallery was at the top of the pile of 2700+ hits that came back from a search for "Daedalus 88"

The pilot was cyclist Kanellos Kanellopoulos. On April 23, 1988, he flew from Crete for 72.4 miles to Santorini island, where the craft got nailed by a gust of wind and broke up about 10 yards short of the destination. He was unhurt.

Gee, I don't know what a big deal this was ;-). The plane was obviously "stupid light" at 70 pounds, the ride wasn't even a century, and it only took 3 hours 54 minutes. His heartrate at liftoff was 150 bpm, and he reported the flight was easy ... could have ridden twice the distance at that pace.