Electrolyte replacement?

[velo]

I'm just wondering at what point should I start thinking about electrolyte replacement when riding. When I used to ride, I always used a syrup in my water that tasted great and never let me down. It was called XLR8. I don't think they make it any more. But I don't remember ever NOT using it back then,so I can't remember when I started using it. It's pretty hot these days. I ride early morning, but sometimes sweat a lot. I haven't ridden more than 30 Miles (mostly flat with some gentle climbs and decents) or more than 2hours at a time, but on a couple of rides, I felt that maybe I needed some extra umph. Does this sound about right? I'm wondering if I should plan to add something to one bottle at least on rides now that they are getting a little longer and it's getting warmer.

Suggestions for a good product?

[AppleTree]

I would, especially if it's hot! I like the Nuun tablets, they have a very nice mild flavor, electrolytes, but not calories. They just dissolve in a bottle of water.

For calories and electrolytes, I prefer the Cliff Shot Blocks...lots of yummy flavors. For me they sit easy on my stomach too and are easy to just pop one or two as you need them.

[ny biker]

I'm fine with just water on rides under two hours.

[westtexas]

I'm fine with just water on rides under two hours.

Agreed. And then some salty snacks at home after :) But I also generally ride in a fasted state, so maybe I'm weird.

[chatnoire]

I always do electroytes, but we are riding 2+ hours in extreme heat. I've been doing some kind of elec replacement if I sweat at all, usually on rides over an hour. I love the shot bloks, and also the advocate rehydrate, in the powder form. I don't love gels.

[Owlie]

I'm okay with just water and shot blocks up to about 30 miles in 85-degree temps. In weather that's any hotter (or more humid) than that, yes, I take some kind of electrolyte replacement with me beyond whatever's in the shot blocks

[Crankin]

I also use Nuun for rides over 1.5 hours, supplemented by Shot Blocks on hard, hot, or long rides. I no longer use any sports drinks, after using Accelerade or Gatorade for years. I don't want the calories or sugar. I keep a tube of Nuun tablets and a pack of Shot Blocks in the bag on both of my bikes. I've had to give one or both to other riders more than once, because they were unprepared, started bonking, etc.

[Catrin]

I use Hammer Heed for rides over 1.5 hours, or for rides over an hour if it is over 85 degrees or so. I always have shot blocks with me just in case - for rides over 2.5 hours I have Accelerade. Nutrition and electrolyte replacement is a never ending balancing act that changes with the seasons and our bodies.

I've been experimenting with something called Salt Stick. Electrolytes in capsule form, and I think my body likes it better than Endurolytes. I forget to take them though, so it is better for me to have it in liquid form.

I wish I could stomach Nuun....it would be nice to at least have some when I get home after a hot ride but I can't tolerate it for some reason.

[e3rdpower]

Agreed on Nuun if you are looking for electrolytes only. Zym is very similar. As far as an electrolyte/carb combo, I like First Nutrition EFS the best. It has a higher Na+/K+ amount than many others I've seen. There's also always the DIY route.

Here in FL, where you sweat just walking out the door, I always use electrolytes for rides >1 hr, and electrolytes and carbs > 90 min.

[Blueberry]

So is there anything similar to Nuun out there? I've had some odd stomach cramps while riding, and want to see if it's something in the Nuun causing it. Might be - might not be.

So - something that gives electrolytes, but not a huge calorie load (so not a typical sports drink).

[Sky King]

Aren't our bodies weird.
Nuun is one of the few I can take without too many issues. I like that it is easy to carry when touring.
I also like Ultima Replenisher, no sugar, gluten free, no caffine, vegan - I buy my at whole foods or our local coop.
Anybody use coconut water - my naturopath swears by it (he is a cross bike and MTB racer) I am allergic to coconut ...

oh and jelly belly sports beans are the best (IMO)

[Blueberry]

Nuun goes down well for me - even when nothing else will. So - I'm hoping it's OK. However, I've had some cramping/bloating on the bike, and want to see if Nuun could be the culprit. It's gotten me through some wicked rides, so I really hope not.

[OakLeaf]

So is there anything similar to Nuun out there?

For a dissolving tablet, I like Zenergize Hydrate. More sodium and no antifreeze.

[SadieKate]

So is there anything similar to Nuun out there? I've had some odd stomach cramps while riding, and want to see if it's something in the Nuun causing it. Might be - might not be.

So - something that gives electrolytes, but not a huge calorie load (so not a typical sports drink).

Since I recently had this discussion, I just copied this verbatim from an old email of mine:


Speaking of kidneys, I tried to google sorbitol-free hydration tables and found a post on RW's forum from an internal med doc responding to someone complaining about GI issues with Nuun. He stated that Nuun contains 3 laxatives: magnesium sulfate (epsom salts), sorbitol, and polyethylene glycol (Merilax). He also said he was surprised that most people don't have GI issues from it.
I cannot tolerate sorbitol so the only tablet I have tried is Nathan. When I only have an hydration bladder to carry liquid, I use Elete (http://www.eletewater.com/) drops and a Nathan tablet for flavoring. Elete seems to have the best balance for both me and my hubby. When I have a water bottle and need to be taking in calories also, I'll use Cytomax and bump up the electrolytes with Elete.

[zoom-zoom]

Since I recently had this discussion, I just copied this verbatim from an old email of mine:


Speaking of kidneys, I tried to google sorbitol-free hydration tables and found a post on RW's forum from an internal med doc responding to someone complaining about GI issues with Nuun. He stated that Nuun contains 3 laxatives: magnesium sulfate (epsom salts), sorbitol, and polyethylene glycol (Merilax). He also said he was surprised that most people don't have GI issues from it.
I cannot tolerate sorbitol so the only tablet I have tried is Nathan. When I only have an hydration bladder to carry liquid, I use Elete (http://www.eletewater.com/) drops and a Nathan tablet for flavoring. Elete seems to have the best balance for both me and my hubby. When I have a water bottle and need to be taking in calories also, I'll use Cytomax and bump up the electrolytes with Elete.

I can tolerate Nuun, but only maybe a bottle/day. If I'm doing a long ride with several bottles of fluids I avoid it...because of the sugar alcohol (sorbitol) induced toots. I don't need to be jet-propelled on my bike. :o Nuun says that the amount in their tablets isn't enough to cause gastric issues, but I call foul on that claim. I'd rather just pop Endurolytes or other electrolyte capsules if I want electrolytes without flavor or calories.

[SadieKate]

Thanks for the reminder. We carry Endurolytes for when we need a big infusion.

[OakLeaf]

Besides no laxative antifreeze, Zenergize also contains no laxative sugar alcohols. It does have magnesium carbonate, and "natural flavors" which is always a little bit worrying.

[soprano]

My second bottle of water gets electrolytes. I have a 1 liter water bottle. When I refill it, I pop in a Nunn tablet. Easy to do, easy to remember. Bananas also work great and are easy on the tummy.

I've read here and elsewhere that the rough-and-ready way to tell that you're low on electrolytes is to taste your sweat. If it doesn't taste salty, you're low.

It was 109 during my commute home yesterday. It felt like riding through an oven. I got stuck behind a city bus at a stoplight and decided to wait about 25 feet back because the heat coming of the back was so incredible.

[velo]

Well, I think at this point I'll not worry too much about it, but begin to check into what's available locally. I also want to talk to my doc about it. Today, I rode early and it stayed in the 60's and 70's so I don't think I was sweating much. At about 26 miles, I started getting a little cramp in my right hamstring, but realized I just wasn't drinking enough. I consciously drank more over the next 5 minutes and it went away. No electrolytes needed, just more water. By the time I finished up, a tad over 30, I was fine. Hot weather is on the way, though.

[Jiffer]

From what I understand up to an hour of moderate riding with relatively no heat is fine with just water. Over an hour, or less than an hour at higher intensity and/or heat, you should have electrolytes.

I was just researching this yesterday as I am just getting back into rides that are requiring more than just water. I really need to avoid sugar, so researched what my options were. I knew coconut water had electrolytes, but thought I'd need something more. Apparently not. However, if I need "energy" because my rides are particularly long or intense, then I need to figure out what non-sugar options I have for that. I've read pistachios are a perfect fuel for cyclists, but I have an intolerance to them. Figures. I used to use regular sports drinks, Cytomax Lite and when they quit making it, EFS, but I'm trying to go natural now.

[chatnoire]

I haven't tried it yet, but a couple of our Olympic riders that are local are supported by Scratch labs for energy + electrolytes. I picked up two samples at our city's Bike from Work bash on Wednesday. They claim to avoid the stomach upset, and my personal interest was piqued by its clear color. I hate when the drinks stain my bottles yellow.

Anyway, they taste good, might be worth looking up.

[OakLeaf]

Oh, I love the ingredients list for Skratch! Everything (almost) I like about my Zenergize, none of what I don't. How well does it dissolve? And, since they don't sell it in single serving containers (which is fine), will it keep ok in a ziploc, or does it cake?

[e3rdpower]

I believe Skratch is fairly sensitive to humidity, they do sell a canister for it. Should be ok in a ziploc for a ride i would think.

[tangentgirl]

+another on Nuun.

Anyone use salt tablets? Anyone know where to find salt tablets? I've been running a lot lately, did my first half marathon, and everyone was all about the salt. They literally had packets of salt at one of the aid stations. I avoided it because, nothing new on race day, but people who took it swore it helped a lot.

That all reminded me that years (like 20+) ago, Trader Joe's used to sell salt tablets in the vitamin section. They don't anymore, and I haven't seen them anywhere else, but I remember that, working outside on hot days, they were lifesavers. But not Lifesavers, cause those are candy.

Anyhoo, that's my answer. And my question.

[tzvia]

I use GU in the second water bottle on long rides or hot days. In the winter, I just take Clif Shot Bloks and water unless the ride is really long, and then the second bottle gets electrolite. If I am riding back to the car, I leave a protein bar there as a pick-me-up for after the ride, but I will take one, and a banana, on long rides with me if I know I am going to take a mid ride break.

Cytomax now uses stevia for a sweetener and I guess some people can't stomach it. I already use stevia in my morning brew instead of sugar and it does not bother me. So I bought a big can of Cytomax on sale to try after the GU is finished, I hope it tastes ok.

I used to poo poo the electrolyte 'nonsense' and just drink water, but a bad stomach cramp on a hot ride brought me around to try some in the second bottle. Have not had a cramp on a ride since, and maybe it's all in my head, but adding the electrolytes to my rides makes me feel fresher longer. It really helps curb the bonk and the deep thirst.

[pll]

I haven't tried it yet, but a couple of our Olympic riders that are local are supported by Scratch labs for energy + electrolytes. I picked up two samples at our city's Bike from Work bash on Wednesday. They claim to avoid the stomach upset, and my personal interest was piqued by its clear color. I hate when the drinks stain my bottles yellow.

Anyway, they taste good, might be worth looking up.

I tried the Skratch Labs exercise hydration mix (ordered the assorted pack of 20 'sticks' to try all the flavors) and I liked the lemons & limes the best: almost clear, very light flavor. I cannot tell if it works better than Nuun, but if the flavor is tolerable, it should be more effective, as I would drink more. I am tempted to buy a big bag, but it is expensive! It looks like the bag cannot be re-sealed, hence the need for a canister.