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I got some freebie rehydration salts recently and although I was pretty sceptical of them I think I really felt the difference with them. I've had a quick look online at them and a lot of places advocate making your own ones out of salt, sugar and some sort of flavouring, e.g. lemon juice. Has anyone else tried doing this and either would or would not recommend and/or has any recipe suggestions?
Weak squash or heavily diluted fruit juice
A bit of salt
(Sometimes a bit of sugar)
Err, that's it....
Used this for many years. Occasionally resort to a Nunn tablet or a SIS energy tables, but homemade seems to work just as well.
You won't need extra salt unless your working out in silly hot conditions. Your diet provides all the salt you need
I stumbled across this interesting article the other day that suggests some people need more sodium than others:
https://duracellbunnyonabike.com/2016/06/10/conquering-cramp/
That article is written because they are trying to sell you something
You won't need extra salt unless your working out in silly hot conditions. Your diet provides all the salt you need
Do you have some evidence to support this?
It doesn't really tally with my experience - I'd explain why in detail but my phone is really difficult to write on.
Do you think she is? I only came across it because I bought some parts off of her on another forum and the link to her blog was in her post.
For me it looks like something she has suffered for for a long time and this is a diary of her attempts to solve it. I may need to read it again but I thought she was still trialling it and was going to report back.
I posted a thread about bottling your own sweat
I have found I am more prone to cramping on longer rides since I took to a low(er) sodium diet, and having electolyte in my drink appears to have helped with this. Then again since I took to a "not eating like a pig" diet I also need to take much more care over fuelling for rides and add carbohydrate as well. A side effect of this is that I drink more during a ride because sweet slightly salty drink is more palatable. As I used not to drink enough fluid, this has been a good thing.
If you are against buying a proper electrolyte mix, add in some low sodium salt as that has potassium in it, which you need to keep in balance with the sodium.
[There is evidence that very keen athletes who sweat several hours a day can become calcium-deficient, so that needs dealing with somehow.]
There's no need to pay mega bucks for boutique sports-water.
MyProtein.com sells electrolyte powder, £15 for a 250g pouch.
35 pence for an 800mg measuring scoop.
250mg lasts me a couple of years and it definitely works.
Correction :- £8,99 per 250g.
That's what I use, the measuring scoop comes with it. Still probably a massive mark-up there for some basic chemicals I guess, if that matters to you.
I use a potassium tablet, sea salt, bit of sugar and squash in a 700ml bottle. I also take another bottle of just water out with me and alternate.
Some people seem to have a crusade against electrolyte drinks/salt. The fact is we are all different and what works for me.........................
FunkyDunc - Member
That article is written because they are trying to sell you something
Wrong assumption. Genuine blog. Not trying to sell anything. Not sponsored by them either. Did you read the article? Unfortunately I cannot ride outside for the next 3 months due to DVT but come September I hope to review these electrolytes properly.
The reason for adding salt is not really that you need salt (usually) but that it makes it easier to absorb the water.
Never needed it on a bike ride (I don't ever ride far enough) but on a long run on a hot day a spot of salt and sugar in a water bottle stops me getting mega post-run headaches. That's in addition to taking in plenty fresh water.
No idea of the actual science, but it works for me and requires such small quantities of salt/sugar that it's essentially free.
A program on the telly covered this a few months back. The doctor presenting was looking at fitness and offerred this recipe:
500ml water
6-8 teaspoons sugar
? teaspoon salt
Squash to taste
Keep meaning to try it but i keep getting given electrolyte tabs at events!
duracellbunnyonabike - MemberFunkyDunc - Member
That article is written because they are trying to sell you somethingWrong assumption. Genuine blog. Not trying to sell anything. Not sponsored by them either. [b]Did you read the article?[/b] Unfortunately I cannot ride outside for the next 3 months due to DVT but come September I hope to review these electrolytes properly.
That was my first reaction!!
By the way, thanks for the crank arms, they were ridden today at the National Youth Circuit Champs at Redbridge!
Good luck with the DVT recovery and (as someone who sometimes suffers with cramp during races) I found your blog very interesting.
Glad to hear the cranks have already been used at Redbridge, a fun but challenging circuit to ride! Hydration and electrolytes... a very personal thing. For some, experimenting with own mixes can be absolutely fine, but for someone like me who has suffered from debilitating cramps for a long time, I think actually knowing how much you sweat, how much sodium you lose and how best to replace it can be really worthwhile. For that I happily pay the price. Week 5 of anticoagulants now... apparently the risk of the blood clot breaking off and forming a PE is mostly present up to approximately 4 weeks, so I can step up my indoor training a bit from this week 🙂