Originally Posted by ggg300
forget the PM post that baby...plz....i have added salt to my sports drink and have started to try and figure out how much water I lose per ride so that I don't over drink.
OK...here's what I'm using this season. But, FWIW, I'm making no claims as to efficacy or safety. Use at your own risk, no warranty expressed or implied, etc., etc.
This will make 1 gallon:
2 Kool-Aid packets
The little 0.25 oz packets with no sugar. I really like the "Ice Cool" Lemon Ice flavor. It mixes as a "white" drink so your water bottles don't look like they contain glowing neon, and the taste is excellent.
9 oz sugar
Standard cane sugar (though I might experiment with maltodextrin, fructose, etc. in future). This amount means the carbohydrate content is similar to Gatorade (around 6%), with about 55-60 calories per 8 oz. You can adjust this up or down to taste, but beware of getting the sugar content much higher (it can cause stomach upset if too sweet).
1 tsp salt - for the sodium
1/2 tsp "No Salt" (or other salt substitute, as long as it's straight potassium chloride).
The above ingredients are all readily available at the grocery store.
Optional ingredients:
1 tsp Magnesium Citrate powder
Magnesium depletion has been associated with cramping, though it's not clear if the depletion causes the cramping or is an after effect of it. Alternatively, you can (and probably should) take a daily magnesium supplement tablet (available whereever vitamins are sold).
1/2 tsp Calcium Citrate
Calcium too has been associated with cramping. Alternatively (and highly recommended) is to take some Tums or other calcium-based antacid prior to the ride, and bring some along in your kit.
1/4 tsp Ascorbic Acid (vitamin C).
For it's antioxidant effects, which are supposed to help prevent cramping during extended exercise.
1/8 tsp liquid B-6
Same - antioxidant.
These optional ingredients can be obtained at vitamin/supplement suppliers - I got mine from
www.vitaminexpress.com.
Mix with water to make 1 gallon of mixture, and stir well. If it's been sitting in the fridge for a while, shake it up before pouring into your water bottles, because the calcium and/or magnesium does not really dissolve.
Hope this helps...cramps suck!