If you’re buying pre-made stuff, its on the packet (so I assume you’re not talking about this) - but actually, I find it really handy to use things like High5 Zero and High5 Zero with caffeine (I am sure other brands available) because I know how much sodium and caffeine I’m getting - and then I can add powdered carbs on top of this.
I used to make my carb drinks from the components, and I guess all the powdered sodium and caffeine packets will come, as mine did, with a tiny measuring spoon (in the case of caffeine, a spoon is 200mg). Then you can judge by eye to the nearest 50mg. Judging the volume is probably easier than accurately weighing. And of course, the larger dose you mix, the more accurate you can be.
I’ve been mixing my own drinks based on TR Jonathan’s formula but I just use a nuun tablet for flavor and sodium. I don’t have to pee 3-4 times on a 3 hour ride but I’d need to pee at minimum once. I’ll have to try adding more salt and see what happens
I have this same problem but I think it has to do more with the large amount of water (16-20oz) I drink immediately after waking up and then the two large cups of coffee. All this about 1.5-2 hours before riding. Giving up the coffee is a non-starter, is there something I can be eating with it to slow down the diuretic effects? Should I be salting my oatmeal lol.
I could be wrong here, but I think it’s the salt that lessens the diuretic effects. I’d add sodium to the water you drink when you wake up. I might also consume it closer to 90 minutes before your ride if your ride is not in the morning.
I also find I need to pee usually while I’m waiting for the ride to start. Sometimes more than once. If I go right at the start, then I’m usually fine for the rest of the ride.
I used to do the same thing. To start - cut the water down to a couple sips with morning vitamins or just eliminate it.
Diuretic effects of coffee have been discussed before, and my recollection is it’s not true if you’re adapted to the caffeine that you’re getting. My own experience plays this out - morning coffee is hydrating when you’re adapted to the caffeine, not dehydrating if it’s your normal amount.
EDIT - pretty sure coach chad talked about this on the podcast, can’t remember the episode.
I remember him discussing this on the podcast but I have been drinking the same amount of coffee at the same time for years so I am not sure I am going to get any more adapted.
@russell.r.sage I will try adding salt to my morning water before going to bed and see if this cuts down on the peeing. I might add a handful of salty nuts to my pre-ride nutrition.
I have heard of people salting their coffee grinds to reduce bitterness, will this also help cut down on the diuretics?
I am willing to accept that and like I said I remember him discussing it. But I am still peeing a lot so I guess the culprit is the water when I wake up but you would think a) my body needs that water after not drinking for 8 hrs and b) its 1.5-2 hrs before riding so you would think the 3-4 pees before my ride would be enough to flush it out but an hour into my ride and I feel like i am going to explode. I then take the longest pee ever and am good to go for the rest of the ride.
Also tell to some extent based on the color. If it’s nearly clear you are well hydrated and don’t need to drink more. If it’s neon yellow, then you probably wouldn’t have the problem you are having.
I peed in a bottle on my turbo last night, missed it due to trying to keep some RPM will be trying even more salt and less fluid after this. My pee is always clear but get anxious about being dehydrated lol!
process started for me!!! 
will be trying even more salt and less fluid after this. My pee is always clear but get anxious about being dehydrated lol!