Tools / 02
Electrolyte
intake
Sodium and fluid per hour, based on how much you sweat and how salty it is. Cramp is usually a pacing problem, but dilution is not.
Inputs
Sweat saltiness
Some crusting on the helmet straps after a long ride.
Conditions
Target
725 mg
Milligrams of sodium per hour
Notes
To find your real sweat rate, weigh yourself before and after an hour of steady riding and add back what you drank. Every litre lost is a kilo.
Salt stains on a dark jersey mean high concentration. That is the whole test most riders need.
Drinking a lot of plain water on a long hot day is how you end up hyponatremic. Match the sodium to the fluid, not to thirst.