when is electorlyte replacement needed

[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.

[TrekWSDmechanic]

For rides of 2 hours or more, I also always carry one bottle of water, and one bottle with an electrolyte drink, and alternate between the two.

I'm currently a big fan of the new Camelbak Elixir.

[aicabsolut]

As for specific products, my team is sponsored by Clif, so I tend to go with their stuff. I probably should use the extra sodium things now and then, but I don't really like the taste. Instead, if I know it's going to be a hot and brutal day, I will snack on Jelly Belly sport beans before the ride or during a stop. They are kind of a pain to eat on the go, but they do seem to have more sodium per serving than a lot of gels and chews. I'm not worried about the calories, so I generally don't buy nuun tablets or other low calorie or calorie free electrolyte things, but I will often use smart water in my plain water bottle. It doesn't have sodium, but I think the other electrolytes (calcium, potassium, magnesium) are beneficial. It's a good option for me when I leave the house and I'm not sure if I'll be refilling with any electrolyte drinks during the ride. I don't like Gatorade or other stuff that you typically find at gas station stops.

For a lower calorie drink, I like the new Clif pre-bottled electrolyte stuff. I usually have those pre-event or as part of my recovery.

[ny biker]

For a lower calorie drink, I like the new Clif pre-bottled electrolyte stuff. I usually have those pre-event or as part of my recovery.

I tried the new Clif drink (Quench) but didn't like the taste. But then, I do like Gatorade (orange or lemon-lime).

I usually stick with Gatorade and Gu gels during a ride. This summer I started using Gu Roctane, which has more electrolytes than regular Gu. It also costs more, so I've been alternating Roctane with the regular Gu. I've been feeling a lot better during rides this summer and I'm not retaining so much water like I used to, so I think the Roctane is making a difference.

I generally stick with water for rides of 90 minutes or less, and alternate between bottles of water and Gatorade for longer rides. For Gu, 1 pack per 10 miles usually works for me, although I always carry 1-2 extra just in case.

BWT as I've mentioned elsewhere, I really like Nancy Clark's Sports Nutrition Guide Book, which addresses sodium and other electrolyte needs among its many topics.

[aicabsolut]

What flavors did you try? So far, I really only like Limeade. Strawberry citrus is sort of tolerable but sweet. Fruit punch is too authentic tasting.