For stomach emptying that is true. When it comes to the intestines where it is absorbed, that is not true. Still requires just as much water.
But more volume increases stomach emptying rate. So even though that idea is true for stomach, more water is still better.
Sorry, @jwellford, this one slipped by me. Sucrose is a disaccharide composed of two of the 3 monosaccharides, glucose and fructose, as you know. Really simply, post-stomach, the glucose will eventually get pushed into the bloodstream and the fructose will get utilized by the liver, very much in line with what we discussed on last week’s pod. So you’ll be providing sugar for both the muscles, the brain, and anything else that needs it and can use it based on the intensity of the work you’re doing.
Chuck an effervescent tab (gu, nuun etc) into the bottle once mixed to get salt and electrolytes is what I was doing over summer.
I do this too. It also adds flavor and caffeine.
White bread packs down nicely, and I can often fit in a whole loaf (approx 200g carbs) into my 750ml Elite Corsa bottle.
Bread in your water bottle??
Just a terrible joke 
It’s called beer.
I am looking at making my own mix as well and was wondering about pro’s and cons to dextrose vs maltodextrin. Is there any significant difference?
dextrose is just horrendously sweet in high quantities. I’d go for maltodextrin
I didn’t realise that about dextrose - good to know. Adding fructose could make for a hideously sweet concoction!
what ever happened to using plain table sugar mixed with powdered fruit drink from the supermarket?
That’s very helpful info…thanks
haha same as the dextrose really. Try 60g+ in a 500ml bottle… was too disgusting for me at least.
Hopefully these drink companies will start to lower their ridiculous prices after people are beginning to learn they’ve been scammed all along. I pay 5baht a sachet from 711 in Thailand if I’m not lazy to mix sugar in a water bottle with a pinch of salt.
I’m new in this world and I’m astonished by the lack of scientific publication clearing this subject out.
Very nice article in here Nutrition, Health, and Regulatory Aspects of Digestible Maltodextrins - PMC
Which still bothers me is the fact Maltodextrin to be a so called complex carb but some have a GI up to 135!
And as you can in the article, like TSS, not all malto are made the same 
I wish I knew a list of non processed foods close to do what malto+fructose does.
I guess I thought maltodextrin is always fast-absorbed. A carb can be “complex”, but trivially broken down by specialized enzymes in the gut. Since there’s no fructose, of course the GI is higher than say table sugar. If you want slow-absorbed glucose, you need to take raw cornstarch (yum!). For really really slowly absorbed glucose, ucann superstarch is even slower (pricey).
Are people supplementing the 100g carb drinks with solids/gels or going purely liquid?
I am trying to improve my feeding strategy for a 6 hour event that I have previously used a 30g carb drink and supllemented with gels and home made bars etc.
Not sure I can face 6 hours without solid food so maybe a weaker mix to start with solid food and transition to just liquid?
Personally I generally use bottles for hydration (which can be critical here in Texas with the heat) and keep my carbs separate. I have used the Skratch hi carb product in a hydration pack before along with regular skratch in bottles. I have had several 4-6 hour rides recently preparing for an upcoming marathon mtb race that will take me 6-8 hours. I have consumed 80-100 carbs per hour in all those rides and felt great at the end. I use a combination of gels, chews, beans and bars. I even put a couple of Kodiak cakes with peanut butter in my pocket on my last ride and they were a nice change of pace. I like different flavors and textures over a long period like that.
If I have more than 60g an hour in my bottles, that’s all I’m using most of the time if my ride is less than 3 hours. I usually carry a Stroopwafel or a nut butter Clif bar, just in case. For anything longer, we usually take a long break in the middle, so I have a Clif bar then, and I always have a shaker of protein and maltodextrin after. I’ve completely eliminated gels and blocks from my riding unless it’s a fondo and I’m sampling new things at rest stops.