Software for Cyclists
Join Date: Dec 2003
Location: Redding, California
Bikes: Trek 5200, Specialized MTB
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Here's a recipe for homemade sports drink from the www.roadbikerider.com
"You won't believe how close this sports drink recipe is to a commercial product. It has 110 mg of sodium and 38 mg of potassium per 8-oz. serving. Cost is only about 30 cents per half gallon. Compare that to $3 for Gatorade! You can adjust the sweetness to taste. -- John R.
1 packet any flavor of unsweetened Kool-Aid or similar product for making 2 quarts (I like "Lemon Ice" for the flavor, and the fact it mixes "white" instead of some weird color in my water bottle)
8 tablespoons sugar
3/8 teaspoon of salt
1/8 teaspoon salt substitute that contains potassium chloride
2 quarts of water"
There's also a bunch of drink/gel info here: http://www.cptips.com/hmdesnk.htm
If you're going on rides that are long, hot, or hilly, and worried about cramping, you can try adding a bit more sodium (1/2 tsp for 2 qts of mix), more potassium (1/2 tsp), magnesium citrate (1/2 tsp), calcium citrate (1/4 tsp), and ascorbic acid (aka, Vitamin C, 1/8 tsp).