when is electorlyte replacement needed

[DDH]

After reading the Sunday ride report and seeing how far Roxy road, (YEA Rocky!!! ) and her bodies reaction. I was wondering, what is the distance that most of you start taking electrolyte replacement drinks, or sports drinks, or food on your rides. I only take water with me. I will sometimes drink one of the g2 Gatorade's after I get home if I have sweat a lot, which I always do, but not sure that it's really a requirement of my body, or just me wanting a Gatorade. I do sweat rivers, I'm usually soaked when I get home, and that is just riding 10 or so miles. Shoot I am sweating before I go out the door. I sweat when I'm getting ready after a shower. Sweat is a perpetual thing for me. LOL

Anyway, I was just wondering, I know all you experts and long distant riders know the answer to this and I should, but don't.

Thanks in advance

[aicabsolut]

I will always have something with electrolytes on me when I go out for a ride. For quick after work spins under 2 hrs I don't often consume them, but if I need the calories in the drink or food, then I will anyway. In the summertime, I always have copious amounts on hand. I'm a very salty sweater. I leave a race or a long training ride completely crusted in salt. While I've heard conflicting things about electrolyte replacement and cramping and overexertion and whatnot, I know that for me, taking in a lot helps me, particularly in hot weather. One bottle almost always has an electrolyte drink. The other water. Plus, I carry gels, sport beans, shot bloks, etc.

[bmccasland]

What I know is that for me, as I'm susceptable to heat exhaustion, I need some sort of electrolyte solution. My stomach doesn't like gatorade very much. And I'd rather not do the mail order thing (that's just me), or run to a store out of my way for just one thing. So I look for solutions in my grocery store.

I live in hot muggy country, where sweat just stays on your skin if you're sitting still. I always pack a bottle of water and a bottle of sports drink for any ride more than a couple of miles. Pretty much, if it involves my road bike, 2 water bottles are required. If it's my town cruiser, I'm cruising the neighborhood, staying very local and may or may not take a water bottle - but I'm also near civilization, and moving much slower!

I do not like getting heat exhaustion, so do what I can to avoid it.

[MartianDestiny]

I think the answer depends on your body so there is no "right" answer.

Personally?
I ALWAYS carry food, and I ALWAYS carry one more bar than I think I'm going to need. This is mainly due to the diabetic history of my family and my tendency to run out of sugar and be in deep trouble when I'm exercising (hyperglycemia more or less).

I used to only carry water, but since it's been hot over the summer I've been craving salt after rides (hint: if you are craving Gatorade, chips, etc. your body is telling you you need salt, you should listen). So I got some HEED to try and now carry one bottle of HEED and one of plain water. I'm noticing a huge difference, so I'll probably keep that up even when it cools down a bit.

My typical rides are 45-75 miles.

[Biciclista]

see if you can find NUUN at a local LBS. It's a sugar free sports drink-- for electrolytes.

[abejita]

I use Elete (eletewater.com) no flavor, no calories. I use it everytime I walk or bike, just a capful in my bottle or camelback.

[SadieKate]

It is very easy to take in extra electrolytes without calories by using products like Endurolytes, Elete Water, SportLegs, etc. These come in power, pills, liquid.

Some people may need extra electrolytes even for just an hour ride in very hot weather. Since your stomach can only absorb a limited number of calories per hour, these products are a great method to bump up your electrolyte intake without unnecessary additional calories.

Each of these products has a different balance of each type of electrolyte. My husband noticeably feels better when using Elete due to the higher magnesium levels.