Nutrition: What sodium or dextrose do i use with Gatorade powder?

Nutrition
1

What type of sodium and dextrose do I need to add to my Gatorade powder. Im 175 pounds, 6’ and do triathlons?

2

What are your goals with this drink mix?

3

I had sort of the same question;
First how strong are you mixing the Gatorade powder with water. Why do you feel you need to add anything?

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4

I need at least 300 mg of proper sodium every hour. The powdered Gatorade only gives 125mg per serving

5

Efficiency so I dont have to carry many bottles. Taste is key

6

What do you mean by “efficiency”?

Are you aiming to fuel your rides using carbs with this drink mix?
Or is it for hydration?

You can double the serving right? If I am looking at the correct stuff it only has 22g of carbs per serving. If you double it that will still be well below most peoples carbohydrate targets, especially for racing.

7

Sodium citrate is much easier to digest than sodium chloride for many people (self included).

Can get the food grade stuff on Amazon for cheap. Anything meant for human consumption with no additives is fine.

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8

The Gatorade Endurance formula has as much sodium as you’re looking for.

9

one thing to clarify how many ounces of drink do you consume per hour…. the gatorade is mixed per recommendation in 12 oz, so if you drink the whole 12 oz you get 150 mg sodium, if you want to up it to 300 (assuming you drink 12 oz per hour you could add 0.44g of table salt (sodium chloride) to that drink, (you will not taste it at that low a concentration, if you want to go to sodium citrate to get the added 175 mg sodium you need about 0.75g. a good source for defining what you need is a site by an authority on hydration run by Dr. Alex Harrison called Saturday. They do the math for you.

10

Thnx. This was helpful

11

Thnx

12

Fuel for rides and run

13

How many carbs/hr do you need?

Once you determine that then decide how concentrated you want your bottles to be.

Then decide what you need to add in terms of electrolytes per bottle to hit both goals.

I would always have a separate plain bottle of water to swish out the mouth, high carbs impact your teeth and having a way to help reduce that is helpful. Additionally having a way to hit hydration goals without over consuming your carb mix is a good idea.

14

Just to make it simpler, if you go to https://saturdaymorning.fit/ there’s a ton of information on there, and the app just makes things dead easy.

I also second the comments about using bulk sodium citrate and maltodextrose, with the Gatorade for flavor. But I also like to have plain water as well.

15

Thnx dude