Homemade electrolytes

[Meezo]

2 minutes ago, Liam_Volschenk said:

I use this clicks recovery drink, at R2.60 per serving its the cheapest I've found, the flavour is not bad either.

been using this as well, actually enjoying it... 

[shaper]

What about Game https://www.dischem.co.za/game-powder-720g-294

[Nestus]

I just use sea salt and water during rides, if i need electrolytes after a ride i make use of Revive electrolytes or sparkling water with sea salt and apple cider vinegar.

https://getrevive.co.za/

 

 

[Dobri]

1 hour ago, shaper said:

What about Game https://www.dischem.co.za/game-powder-720g-294

I don't have carbs in my bottles, only electrolytes. 

Hydration in the bottles, nutrition in the pockets. 

 

[finallygotabike]

This stuff - contains all your trace elements you need as well. 

 

I see it is now available on takealot

['Kaze Pete]

LMNT published this: How to make LMNT's electrolyte drink mix at home - 
https://science.drinklmnt.com/electrolytes/best-homemade-electrolyte-drink-for-dehydration/

Personally, I grind some coarse rock(pink) or sea salt depending on preference into either a mixture of maltodextrin & fructose or into plain table sugar.

I then add flavouring to taste ('m stuck on some lemon juice)
I also take a daily magnesium supplement at night.

After 480 hours of training and 'racing' this year, no cramps (yet!)

[ians H2Sport]

Owning a small nutrition brand, I have done a bit of research on endurance supplements. My opinion; if you are looking for an electrolyte drink and are cost conscious, rather buy the ingredients and make your own. Try stay away from the cheap products sold in retail stores due to additives included for taste, colour etc. If you consume a lot you should avoid sweeteners, sugars, un natural flavorants etc.

It is interesting that in this forum it looks like people are more electrolyte focused, which makes sense if you are doing shorter rides (under 90min). I prefer a balance between carbs and electrolytes (less carbs on shorter rides and more on 3hr plus rides).

Check out H2Sport on www.h2sport.co.za. You can buy a tub at a cost of about R14 per 750ml or a refill sachet for R12 per 750ml (excl delivery). 

[Super Sywurm]

According to Dr. GPT:

1. Simple Homemade Sports Drink (balanced for most rides)

Good for 2–5 hour rides, gentle on the stomach.

Per 1 liter (34 oz)

• 60–80 g carbohydrates

  • 40–50 g table sugar (sucrose) ≈ 3–4 tbsp

  • 20–30 g maltodextrin (optional, cheap, smooth)

• 600–700 mg sodium

  • ¼ tsp table salt = ~575 mg sodium

  • Add a pinch more if sweating heavily

• Optional potassium boost:

  • 1/8 tsp “Lite Salt” (potassium chloride) = ~350 mg potassium

• Flavor & improve absorption:

  • 1–2 tbsp lemon or lime juice

  • (Optional) A few drops of flavor powder (Tang, Kool-Aid, etc.)

Why it works

• Uses glucose + fructose mix (sucrose naturally breaks into both), which improves gut absorption.

• Sodium level matches standard sports drinks.

• Dirt cheap.

---

🚴‍♂️ 2. High-Carb Fuel Mix (for long or intense rides)

Targets 90 g carbs per hour, similar to premium endurance drink mixes.

Per 1 liter

• 90 g carbs

  • 60 g maltodextrin (~6 tbsp)

  • 30 g fructose (or table sugar if you can’t get fructose)

• 700–900 mg sodium

  • ¼–½ tsp table salt

• Optional:

  • ⅛ tsp Lite Salt (potassium)

  • ½ tsp baking soda only if you already tolerate it well

• Flavoring to taste

Why it works

• 2:1 glucose:fructose ratio = maximal carb oxidation at high loads

• Maltodextrin reduces sweetness even at high carb levels

• Much cheaper than Maurten/SiS/Precision Hydration

['Kaze Pete]

 

6 minutes ago, Super Sywurm said:

According to Dr. GPT:

1. Simple Homemade Sports Drink (balanced for most rides)

Good for 2–5 hour rides, gentle on the stomach.

Per 1 liter (34 oz)

• 60–80 g carbohydrates

  • 40–50 g table sugar (sucrose) ≈ 3–4 tbsp

  • 20–30 g maltodextrin (optional, cheap, smooth)

• 600–700 mg sodium

  • ¼ tsp table salt = ~575 mg sodium

  • Add a pinch more if sweating heavily

• Optional potassium boost:

  • 1/8 tsp “Lite Salt” (potassium chloride) = ~350 mg potassium

• Flavor & improve absorption:

  • 1–2 tbsp lemon or lime juice

  • (Optional) A few drops of flavor powder (Tang, Kool-Aid, etc.)

Why it works

• Uses glucose + fructose mix (sucrose naturally breaks into both), which improves gut absorption.

• Sodium level matches standard sports drinks.

• Dirt cheap.

---

🚴‍♂️ 2. High-Carb Fuel Mix (for long or intense rides)

Targets 90 g carbs per hour, similar to premium endurance drink mixes.

Per 1 liter

• 90 g carbs

  • 60 g maltodextrin (~6 tbsp)

  • 30 g fructose (or table sugar if you can’t get fructose)

• 700–900 mg sodium

  • ¼–½ tsp table salt

• Optional:

  • ⅛ tsp Lite Salt (potassium)

  • ½ tsp baking soda only if you already tolerate it well

• Flavoring to taste

Why it works

• 2:1 glucose:fructose ratio = maximal carb oxidation at high loads

• Maltodextrin reduces sweetness even at high carb levels

• Much cheaper than Maurten/SiS/Precision Hydration

I could not get to 90g/hr on the 2:1 ratio. Stomach was not happy with me.

Since changing to a ratio of 5:4 (1:0.8 / 10:8), a.k.a. Maurten's ratio, I can easily handle 90g/hr, and have even bumped it up to 120g/h - which seems to be the new 'learning spot' for my GI tract. 

So, if anybody has an issue with carbs causing some 'GI distress', it might be worthwhile upping the fructose to get to the 5:4 ratio. Also, remember that plain old sugar is close to a 50:50 ratio (lets call it 5:5) already, so any malto will drag that 5:5 ratio (close to 5:4) back down to 2:1

Costs?
Earlier this year I calculated that a bottle with 90g of carbs using some or other (forgotten now) Biogen tub would have cost me > R70 of mix. With a malto and fructose DIY mix, about R22. Plain old sugar? About R5 a bottle.

Salt is dirt cheap these days. Add as much as you like or can handle.
Not going to go down the osmolality rabbit hole though 🙃

[Super Sywurm]

1 minute ago, 'Kaze Pete said:

 

 

I could not get to 90g/hr on the 2:1 ratio. Stomach was not happy with me.

Since changing to a ratio of 5:4 (1:0.8 / 10:8), a.k.a. Maurten's ratio, I can easily handle 90g/hr, and have even bumped it up to 120g/h - which seems to be the new 'learning spot' for my GI tract. 

So, if anybody has an issue with carbs causing some 'GI distress', it might be worthwhile upping the fructose to get to the 5:4 ratio. Also, remember that plain old sugar is close to a 50:50 ratio (lets call it 5:5) already, so any malto will drag that 5:5 ratio (close to 5:4) back down to 2:1

Costs?
Earlier this year I calculated that a bottle with 90g of carbs using some or other (forgotten now) Biogen tub would have cost me > R70 of mix. With a malto and fructose DIY mix, about R22. Plain old sugar? About R5 a bottle.

Salt is dirt cheap these days. Add as much as you like or can handle.
Not going to go down the osmolality rabbit hole though 🙃

A bit off topic, in the beginning I couldn’t ride after eating any Futurelife products. My stomach just couldn’t keep it down while cycling. Now, it’s all I eat before a ride; I’ve probably just gotten used to it. Before Futurelife, I used to have Pronutro.

['Kaze Pete]

I used to be a FutureLifer before a race. 
Now I'm taking Tiger Oats (the big flakes, blue box) with raisins, chia seed and honey