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Home-Made Hydration

dave_hilldave_hill Posts: 3,877
edited August 2009 in MTB general
A quick and cheap home-made alternative to expensive electrolyte drinks, and works just as well (in fact I think it works better). It's based on the World Health Organisation Oral Hydration Solution recipe which is used to rehydrate victims of famine/disease.

Ingredients for 10 litres of drink (all easily available from supermarkets) -

1oz (28g) reduced sodium salt (50/50 mix of potassium chloride and sodium chloride)
0,5oz (14g) table salt (sodium chloride)
4 oz (116g) fruit sugar (fructose)
0,5oz (14g) bicarbonate of soda

That's 6 oz (168g) of dry ingredients. Add 0,6oz (16,8g) to 1 litre of water. You can drink it "as is" but I find it a bit sickly, so a splash of fruit juice makes it more palatable.
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  • AnonymousAnonymous Posts: 79,667
    nice one, cheers dave_hill, strange but th wife and i were just discussing if its possible to make your own sports type drink.

    will give it a try.
  • I'm spending a fortune on NUUN tablets and SiS PSP22 so I've been considering giving this a go myself.

    Good call, Dave.
  • AnonymousAnonymous Posts: 79,667
    i do think that sis stuff works really well but it is so pricey and i always thought there must be a better way.
  • i do think that sis stuff works really well but it is so pricey and i always thought there must be a better way.

    I used to get really bad headaches after a day in the saddle. Chatting to a marathon-runner friend of mine "You're not hydrating enough" he says.
    Now I suppose if I just drank lots more plain water then the headaches might subside, but I've been using SiS PSP22 and drinking more and often. I'm almost always headache free nowadays and it tastes pretty good too.
  • Andy BAndy B Posts: 8,115
    This has pretty much been covered here:
  • iv been using this ... elID=19147

    iv found it to be very good, might have a go at the home made recipie though as could save me a few squid during credit crunch times :-)

    I recon im the tinyest horse you will ever see
  • XxxBFGxxXXxxBFGxxX Posts: 1,355
    as said above tis has been coveed in benji thread.

    the home made stuff i find works fine for me
  • A more sports oriented drink would be to use squash and a small pinch of salt.... The recipie for this (among others) can be found on the BBC website.
    The link is somewhere in my sport drink thread...

    Not saying you're wrong, but that recipie is more for people that hevent had water for a few weeks or longer....
  • NorthwindNorthwind Posts: 14,675
    Yup, the WHO recipe is designed for people suffering from dysentry or similiar, and already dehydrated... It's not designed or recommended for avoiding dehydration, it's specifically a rehydration solution. It might work fine in this application but I'd be surprised if the concentrations are right (looking at your recipe and the WHO, they're almost the same, unless I'm fudging a conversion which I might be) Considering that in most situations water alone is adequate, in the UK you'll rarely be in a situation where severe hyponatremia is likely.

    This is something from the Nuun website:

    "the american college of sports medicine recommends that people who are active for more than one hour get 500–700mg of sodium for every litre of water they consume. this is up to three times the sodium that traditional “sports drinks” provide. in fact, some experts in the field believe that sodium concentrations should be closer to the 700–1000mg range. nuun provides 700mg of sodium for every litre of drink - this amount, in addition to the other critical electrolytes contained in every nuun tablet, ensures that you are adequately replenishing your body’s stores to help you perform at your best, and stay healthy."

    So that's .7g to the litre, significantly less than in the ORT solution. This .7g to 1g sodium content per litre number seems to be pretty universally accepted these days for avoiding hyponatremia
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  • supersonicsupersonic Posts: 82,708 Lives Here
    Also worth noting that common salt (sodium chloride) is 40% sodium by mass. So 2g of salt = 0.8g of sodium.
  • nicklousenicklouse Posts: 50,675 Lives Here
    Home made Hydration?

    "Do not follow where the path may lead, Go instead where there is no path, and Leave a Trail."
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  • AnonymousAnonymous Posts: 79,667
    if you could fit a pair of string activated clapping hands to that, id buy it.
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