My wife found this I thought I would share it with my friends (PJ) that get cramps or drink too much water.

http://www.ultracycling.com/nutrition/electrolytes.html

Good article Dan.

This confirms my suspicions, I am not getting enough electrolytes during exercise especially on hot days.

So I pose this question to the group: What do you all do while exercising for long periods to maintain enough calories and electrolyte intake?

I use regular Gatorade & GU with a Nature Valley granola bar and or Cliff bar for more solid consumption, but clearly this is not cutting it for me.

Ryan

Lately I have been using Gatorade with electrolytes and some gel about every 30min. I also bought some electrolyte capsules to take before and after I also have been eating something high carb with a little protein right after a ride. I carry it in a cooler bag in the car. I recover faster and no cramps on the ride. I started this right after the Sunapee road race in which I cramped up on the last lap. No problems since. I have come to the conclusion that our little group rides that last 2-4 hours are not the typical rides people go on, they are really hard events and we need to treat them as such for hydration, fueling and recovery.

Dan

Dan what is that cloudy/milky stuff you have in a water bottle?

Nice, thanks.

As a Hypotrinemic victim, this stuff can be serious.

I have followed most of what I am supposed to, but this is the first time I read to lower your sodium intake of your daily diet, to make your body increase aldosterone which will in turn help you retain your sodium. That is helpful.

I am currently working with nuun http://www.nuun.com/nuunis/science.html
recommended by Chad from New London Rec. I didn't use on Sunday as I couldn't find any and new ones hadn't come in. But they have loads of Sodium, decent potassium and are wicked easy to mix. Just plop one in your water bottle. No calories (hardly) so Gu's or bars are needed for the caloric depletion.

I remember that sloshy gut feeling, once your body will take no more liquid. The old rule of thumb is to weight yourself naked before a long ride, ride hard drink your normal drink, and weight yourself naked upon return. If you weigh the same, then your total amount is good. If you weigh less, well drink more, ect.

ON Sundays ride, I came home 3 pounds less, and I drank 5 full bottles. Being a heavy sweater, I need 2 bottles per hour, and on really hot days a bit more.

PJ

I weighted 2.5 pounds lighter which is about par for the course for me. I have dropped as much as 5 pounds on a long hard effort before. Not good I know, but I often run into the sloshy stomach thing, and then it's all downhill from there. I eat a lot less salt than I did when I was younger, perhaps that is part of the issue, but clearly I don't consume enough on long hot days. I don't often get cramps but I get all the other symptoms.

This is great info, anyone else?

Ryan

Ryan I think you must be referring one of the times I used Endurox R4, a recovery mix or Perpetuem, a long duration mix. Both have protein and work well during long exercise and for recovery.