Electrolytes lost in sweat...

Bhima

I've found this list. Are there any others i'm missing?

Anyone know exactly how much of each i'll need to consume per hour of riding (high-pace) to keep my levels up?

sodium (Na+)
potassium (K+)
chloride (Cl-)
calcium (Ca2+)
magnesium (Mg2+)
bicarbonate (HCO3-)
phosphate (PO42-)
sulfate (SO42-)

I'm looking to make some fruit smoothies for riding with and know roughly what sort of ammount of electrolytes each different type of fruit has, i'm just unsure of what sort of balance of fruits i'll need to keep my levels up.

vorsprung

It depends on how warm it is, how much you sweat yourself personally and lots of variables

Here is the "nutritional information" for endurolyte tablets, these are "1 or 2 an hour or more in hot conditions"

http://www.hammernutrition.com/za/HNT?P ... 0104#info4

softlad

This may come as a shock, but this kind of research has already been done.

So why don't you just buy a proper isotonic sports drink...??

amaferanga

Bhima wrote:

I've found this list. Are there any others i'm missing?

Anyone know exactly how much of each i'll need to consume per hour of riding (high-pace) to keep my levels up?

sodium (Na+)
potassium (K+)
chloride (Cl-)
calcium (Ca2+)
magnesium (Mg2+)
bicarbonate (HCO3-)
phosphate (PO42-)
sulfate (SO42-)

I'm looking to make some fruit smoothies for riding with and know roughly what sort of ammount of electrolytes each different type of fruit has, i'm just unsure of what sort of balance of fruits i'll need to keep my levels up.

You want to know exactly how much you need to consume as you know roughly how much of each are in your smoothies? Is there any point in knowing exactly how much you need when you can only work out roughly how much you are consuming?

freehub

You don't need to know any of the above bhima, you just need a normal energy drink or make a smoothie ignoring that as it wont make you faster.

Infamous

surely your banana consumption takes care of all that bhima...

Bhima

Energy drinks are too expensive. I don't like em either.

I'd rather do it myself cheaper (I work in a fruit shop = super cheap fruit).

freehub

Get fruit, get blender, chop fruit, switch blender on, put fruit in, take out, pour, add some magic to it, then bottle it.

a_n_t

Bhima wrote:

I work in a fruit shop .

that raises a whole more questions than answers!

edhornby

nuun tablets - have a look at their website, they have the required vitamin levels that the tablets provide, this will give you something to start on....

although I think replicating accurately the vitamin levels by mixing and matching fruit in a smoothie would be nigh on impossible... but let us all know what you come up with

chrisw12

a_n_t wrote:

Bhima wrote:

I work in a fruit shop .

that raises a whole more questions than answers!

Another one of Bhima's questions will now degenerate into silly answers

Out of interest Bhima, exactly how many jobs have you got?

Airwave

Bhima-"i work in a fruit shop"

Does your top lip start to quiver when someone wants to buy Bananas.Do you say there all reserved or there out of season&you can't have any

huuregeil

Maybe I'm missing something but isn't this a complete non-starter??!! The quantity of fruit smoothy you'd have to drink is simply not practical, both in terms of carrying the volume of smoothy and digesting that much smoothy while riding.

Infamous

yeah, he'd need to have about 6 bottles cable tied to his bike or something.


oh wait....

freehub

Bike radar will have to chip in and buy Bhima a trailer to store all his bananas and smoothies and his fruit shop.

fungus_the_muffin_man

Surely it would be impossible to know how much of what electrolyte you need to put back in as your body will regulate to a certain extent the amount you lose depending on the amount of sweat you lose. You would also have to take into account the efficency of your renal system and if you stop for a wee then take that in to account also as you lose potassium etc in that to. You won't always lose the same amount of each electrolyte in every ml of sweat.

richa

Powdered smothie?

sheffsimon

Another crackin' thread from Bhima.

However much p***-taking he gets, he always comes back for more, and manages to draw people in!

Well done, keep 'em coming.

mister biscuit

don't bother with calculating all that toss it's not worth the effort. Get some elete and chuck it in your bottle with whatever horrendous fruit mix you have at the time. Instant electrolyte drink.

one bottle will last you ages - it's good VFM. Mrs Biscuit uses it with maltodextrin&squash for her energy needs. we've got about 2/3rds of a bottle left, and that's with 2 bottles 2-3 times a week since jan-ish.[/url]

freehub

I'm surprised I haven't died yet or being in a coma as I've always used water.

ride_whenever

The other factor that people haven't really touched on is that as you become fitter you tend to sweat more but lose fewer elctrolytes...

freehub

I've just started using orange juice with extra sugar in, seems good enough, although a love vimto.

I don't find I sweat more since I started cycling.

chrisw12

ride_whenever wrote:

The other factor that people haven't really touched on is that as you become fitter you tend to sweat more but lose fewer elctrolytes...

Not that it really matters, but is that true?

I don't want links to scientific research but some explanation would be nice?

xRichx

1/2 tsp of Himalayan salt a pinch of sugar in a water and lemon juice dilution is a pretty darn cheap drink to consume to replace lost salts/electrolites during exercise.

williamcycles

I have to agree with mister biscuit on this one just add in elete.

Its a fantastic product and great VFM. all it contains is pure electrolyts and loads of them! Helps hydrate, increases recovery and prevents cramps. unlike SIS or nuun is much better VFM and doesn't contain any nasty stuff just pure electrolytes

if anyone is interested www.eletewater.co.uk is the place to go.