I am a very heavy sweater and salty as well. It usually leads to cramping every race.
What I did in training and for my last race, thanks to a couple threads here, was 1/2 cup table sugar, 1 scoop Gatorade for taste, 2 tea spoons Na citrate. About a 450cal, 1700mg sodium 20 oz bottle. Approximately 60-75 min per bottle as well as another 20oz bottle of just water per hour.
As far as energy is concerned, it works really well and in my last race, I didn’t cramp (though a cool weather prob helped a lot). However what I’ve noticed is that about 2.5-3 hrs into a workout or race, I start to pee a ton. Almost every 20-30 min I have to pee. The pee is high volume and clear yet I feel thirsty and under hydrated.
It’s annoying to go to bathroom every 30 min at home and in a race, I have coast in order to pee on the bike. So I have to wait for a downhill and all the coasting costs me time.
I can’t figure out if I’m doing too much sodium or not enough sodium or too much water or not enough water. Is it a ph issue and kidneys are trying to balance protons am with sodium excretion? If anyone knows the problem, I would appreciate it.