I’m in the UK and could do with recommendations for drinks for on bike fuelling. I’m happy to buy individual powders and combine, or ready made, or just raw ingredients. Thanks
Tesco Cherries and Berries squash
Sugar (btwn 0g and 80g)
1 scoop of Bulk electrolyte powder
Water
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I tried just sugar for a while but just love the taste and feeling I get from High 5.
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I just use squash with no artificial sweeteners, Rocks is my favourite, i buy it in sainsbury’s.
Is there enough sugar in that to fuel high intensity tides?
I think I’ll be lazy and just get some high5!
Think it’s about 44g a serving long rides I’ll add on a bar or something an hour. Perfect for steadier rides .. I’ll do 3 hours at 0.68 with nothing else and finish not hungry in the slightest.
I personally like it being one the moderate side I really dont fancy 80g in a bottle for my riding I’d rather add bit on to get to that. I feel really good drinking it.
If you get the tubs of High5 powder mix (rather than individual sachets) I’ve found using 3 scoops rather than the recommended 2 works for me, gets you to 66g and still easy to mix/drink.
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This is for one litre of fluid:
200-300g sugar
25ml lemon juice
3-4g electrolyte powder
Water to take to 1000ml
You don’t even need to blend this. Add the sugar, electrolytes and lemon juice to your water bottle. Fill 2/3 with water at about 50-60c (a kettle with a temperature control is always useful for this). Shake vigorously. Top up with cold water.
I’ve buggered around with maltodextrin and dextrose but honestly, pure sugar is just the easiest.
I can sometimes fuel at over 150g an hour, so it works for me, it should work for normal sized humans too.
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100-150 calories of fruit juice in a 24oz bottle topped off with water. 1/8 rounded tsp of table salt. I often use tart cherry juice mixed with 50/50 with beetroot juice. Sometimes, iced tea with 100-150 cal of sugar and the salt.
I vary between Science in Sport and Kendal Mint Co. - I like Kendal Mint Co. because they’re small UK based, and the taste is very palatable (for me - if you don’t like mint you may have other opinions!) . I like SIS because they’re cheap and often have good deals on. Both are informed sport certified so take care with contamination and sourcing ingredients (not that I compete so would never need to worry about a positive test, but I view it as a sign of quality).
Yes, I could almost certainly achieve the same, home made for way cheaper, but the mental load and faff are not worth it for me. I’m already time crunched enough without having to experiment with fuelling
I had in my 750ml bottle today
6 teaspoons of sugar
Juice of 1 lime
Elete electrolytes
Mixed with warm water in the bottle which was cooled by the time I’d been riding for 30 mins.
Was tasty and worked a treat 
Ive been using this stuff for years, High5 Energy drink with caffeine Amazon.co.uk
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I gave myself [so believed] acid reflux by taking in so much lemon or lime juice so be wary
Used to do pure sugar and lemon/lime juice but after bad acid reflux I’m still looking into alternatives.
Trying a dextrose powder at the moment.
Have used SIS Beta Fuel gels which work great for me. Add those to the cycle with some Maurten powder for when I am on a big day or event that I want to nail.
Coca Cola when I hit a cafe on a hard ride in summer!
I just use table sugar. It’s got a 1:1 ratio of Fructose:Glucose which is a near perfect ratio and it’s cheap. I throw in 1-2 Hi5 electrolyte tablets and call it good. I do about 60g per hour for easy workouts and 90-100 for harder ones.
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That sounds like a lot of sugar!
I like Torq energy or Precision Hydration
But I also mix my own using maltodextrin, fructose and ginger cordial!
550ml bottle add 1/4tsp of sea salt, 50g of white table sugar, tap water, shake to dissolve.
In winter I use an insulated bottle and use hot tea instead of water. no milk needed the pinch of salt cuts through any bitterness in the tea.