Sounds faffy. I got 500g into a litre bottle just by putting it in the bottle and then adding from a kettle that had boiled 10 minutes earlier. Bit of a stir, job done.
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The only magic needed is heat 
. 1:1 water and sugar, dissolved in warm water is very easy. Make a few gallons and stick it in the fridge to use as needed.
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@Jonathan Regarding your anecdote about Lance not having salt stains. Isnât it possible that the peloton at this time mostly rewarded athletes that had a low sodium loss rate, as there wasnât the insight and product available for high sodium loss rate riders to perform at their best? There has to be a scientific term for this âselectivenessâ in a group.
Survivorship Bias: Youâre focusing on the âsurvivorsâ of a selection process â in this case, the athletes who performed well in the peloton given the available knowledge and products at the time. Youâre suggesting that these athletes may have been naturally better suited to those conditions (e.g., lower sodium loss rates), and those who werenât as well-suited might not have âsurvivedâ in terms of reaching the top or even staying in the sport at that level.
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Are you disagreeing with the statement or just reiterating the point that was made by defining the term for it?
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âNearlyâ.
Tap water is nearly pure water too (or maybe not, depending upon where you live 
)
Iâve adjusted to using sucrose, quite a lot of it, & I actually happen to like the flavor, even when Iâm going flat-out. Nobody wants my curiosity to be wrong about it more than me, but I feel like I owe it to myself to not sweep it under the carpet. I know not to take one single page as gospel, & it didnât stop me chugging more of it during yesterdayâs audax ride, & it wonât until Iâm actually convinced itâs unsafe at the level Iâm consuming it, because, reality check as I realised later, white sugar is in a lot of things we eat anyway. There were quite a few pages that came up when I googled âwhite sugar contaminantsâ. that just happened to be the one I linked here.
My 550g of sugar In the 660mL bottle was not a 1:1 mix. Sugar has volume in solution; it doesnât just disappear into the water.
Yes, 1:1 is pretty easy & behaves itself.
The 550g solution I used was dissolved in 250mL of water, so itâs more than a 2:1 mix. It took a bit of time, attention, & patience to dissolve in a pot on the stove on a very low heat.
Then for yesterday I used the same method, dissolving 600g in 225mL of water. It took longer to dissolve. It stayed in solution on the stove but once refrigerated some of it precipitated out again. Some of the precipitate stayed suspended (crunchy syrup) & none of it would dissolve again when raised to the 15°C air temperature, at least until a water refill.
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Before a race last weekend, I dissolved 250g sucrose (table sugar, hereinafter referred to as sugar) to make a 300mL syrup solution, though I used heat to do so. This went into a soft flask, which didnât crystallize in the next couple days as I travelled to and drank it during my race. From the calculation below, it looks as though I was close to the limit, though.
Using the 10\degree C numbers (because maybe your race isnât very warm) from Sugar Solubility in Water , we can dissolve approx 180g sugar into 100g=100mL water, which produces a solution with a density a bit over 1.32.
Thus, my proposed 280g solution takes up 280/1.32 ~= 210 mL , and a sugar/solution ratio of 180g / 210 mL can be multiplied up/down to your specific volume limit or sugar targets, with the following numbers where we donât need to be concerned about precipitate or crystallization.
We can get about 85g sugar per 100mL solution.
It takes a bit over 115 mL solution to store 100g sugar.
(Also, as temperature goes from 10\degree C to 30\degree C, the solution volume necessary to store 100g sugar doesnât decrease very much at the saturation point.)
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Title is unfortunate on first glance⌠maybe should spell carb out fully
I would politely suggest mixing sugar/carbs/etc in a jug where you can give it a good stir/agitation and once it has dissolved, pour into your bottle (and you might even have a helpful spout on your jug, and maybe even measuring levels on the side.)
@Jonathan Will is by far one of my favorite guests on the podcast (and others heâs been on recently). Heâs undoubtably an expert in his field and has the acumen to break complex topics into understandable bits. More of him!
A question I was hoping youâd cover related to the sodium and salt intake was around general sodium intake outside of training. Is there a relationship between sodium lost in sweat while exercising and the amount of sodium generally consumed? Alongside that, is there a need to replace that lost sodium if it was considered excess to begin with?
Iâm generally a person covered in salt stains after my rides/runs if they are hot or hard. Iâve not noticed if this happens more on days where I happen to have something extremely sodium heavy the day before.
Will mentioned its very easy to âoverdoâ and mess up the amount of sodium taken in, though it was in reference to intra training nutrition. Iâve never tracked sodium but I also add a good bit of salt to most meals. Is it possible iâm building some sort of back log of sodium that is finding its way out during exercise?
A lot of broken thoughts here - any insight is appreciated!
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