Typical table salt? Approximately 1g/hr (which is about 400mg/h sodium iirc). If it is warmer or if you’re a heavy sweater maybe little more or in case the opposite a little less.
Yes, just table salt. I don’t have a scale that is accurate in single digits, so I’m going by pinch or parts of a teaspoon. Any ideas?
According to Google one gram is about 1/6th of a teaspoon.
Thanks. Seems like I need a bit more salt then.
Yeah, since having a detailed scale I also found out that I generally needed far more salt then I was adding before. Since upping the salt intake I also have to pee far less frequently when riding.
1 Like
Has it been determined reliably what the fructose:glucose ratio is in Gatorade power mix? Having a tough time finding that info here or anywhere else…basically I want to made my own 2:1 maltodextrin to fructose mix and then add gatorade for flavoring.
Interesting! I can report that my sugar+salt mix worked moderately on the 400 km Audax I just did. I had enough energy but it’s really hard on the stomach. I had quite a lot of (manageable) stomach pain and I needed to pee all the time. Maybe I didn’t include enough salt?
1 Like
Is that 2 to 1 by weight or volume?
Here’s a couple of things I do that have made diy drink mixing MUCH easier.
Instead of mixing my dry ingredients straight into the bottle, I use a plastic container. It’s easier to get the scoops into, and it allows me to pre-mix and store a bunch of bottles worth of mix.
These were crystal light drink mix tubes that I’m repurposing. They are flexible, so it’s easy to pour into a bottle, and have a lid that snaps on. Each of these has my mix for a 1L bottle.
It’s tough to get a bottle mixed all the way. There’s always clumping and trying to vigorously shake the bottle always results in some sticky leaking. Using an immersion blender with a whisk attachment solves the problem.
I start with a bit of warm water in the bottle, just enough to cover the bottom. Then dump in the mix from one of my pre-mixed containers. Then fill the bottle to about 3/4 full. This allows the blender to do it’s thing without splashing over the top. Run the blender for 1-2 minutes straight. If clumps are forming at the top just run the whisk around the surface of the liquid to break them up. Once it’s mixed well, fill the bottle the rest of the way and give it another 30 seconds with the blender.
I don’t know if this has been suggested before here. Just thought I’d share since it’s been working great for me.
Cheers!
5 Likes
Total noob question here. If we talking say 90g of carbs an hour coming from Table Sugar - for a 3 hour road race
-
Would you put 90g of carbs per 700ml bottle - so you would need 3 bottles?
-
If I want to mix things up and have say some solids every hour as well say 2x Mejool dates (15g carbs per date) then I will just need to have 60g of carbs coming from the sugar water or 90g of table sugar per bottle
-
90g of Table Sugar is 7 tablespoons. Can I add boiling water to it to make it into a liquid than can mix easier when I add cold water?
I would put all your nutrition in one bottle and just sip from it. For example, if I have a 3 hour bottle I know that after 1 hour the bottle should be about 1/3rd empty. Keep your other bottles just plain water and if you eat other food adjust accordingly. Doesn’t have to be exact.
I fill the bottle half way with warm water, add mix and shake for a minute. I have no problem mixing 300g of carbs. Then I top with ice until full.
3 Likes
As @MI-XC said, I put it all in the same bottle.
I have run as much as 350g sugar in one bottle… Like syrup, but super super easy to just have one place for all the carbs 
2 Likes
Yes!
Quite normal for drinks to not work for some, while work great for others. I can for example not run Maurten.
No issues at all with 120g carbs an hour of just pure table sugar though.
No issues with Nduranz either.
Interesting. I feel like getting it all from sucrose would make it way too sweet for me.
In my case, I ended up taking out the lemon crystals first, and that actually seems to have fixed the issue for me! I did one or two rides at the beginning with the lemon in and it didn’t feel great. But several weeks of riding with just sugar/malto/Sodium Citrate and I’ve been a happy camper.
1 Like
What ratios are you running of everything?
Personally I would run:
- 2 bottles with 135g of carbs in each
- dates to supplement so if you forget/can’t eat them then no problem
Boiling water, add the sugar, mix then add cold water then stick in the fridge
1 Like
Thanks. This makes sense as its always hot and humid 365 days a year where I stay. Do you think half a teaspoon of salt should be sufficient per bottle?
I think there’s probably someone on here better placed to give you an exact answer…I am in mild UK where a generous pinch in each bottle suffices but will depend on how hot you run/sweaty you get/body weight etc etc etc
I’ve finally run out of the Strawberry Hibiscus Roctane so I’m going to be primarily fueling with Maltodextrin, Fructose and Sodium Citrate but I had a question about Citric Acid.
How much Citric Acid are you using? I already have it, and I have a regular kitchen scale and one that can do .01 grams so I can get pretty specific about it.
1:0.8 Maltodextrin:Fructose. Bit of sugar free cordial or squash for flavour.
I use sometimes 45g and sometimes 90g per bottle. 90g in a 500ml doesnt mix that great honestly.
solid food is usually just haribo.