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

[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.

[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.

[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.