Inputs
Net weight loss per hour of activity. 1 kg sweat ≈ 1 L fluid.
Classification: Moderate sweater
How to measure›
- 01. Weigh nude before activity.
- 02. Train at race intensity for a known time (60+ min ideal).
- 03. Track fluid drunk during the session (mL).
- 04. Towel off, weigh nude again.
- 05. Sweat rate (L/hr) = (Δ kg + fluid L) ÷ hours
Salty crust on cap or stinging eyes mid-effort? Bump up one.
Citric acid for sour/tangy flavor. Pure mineral mix tastes flat; a pinch brightens it.
Per Batch
3 × 500 mlTotal electrolytes for the session. Mix the batch, then split evenly across 3 bottles. Use a kitchen scale (0.01 g resolution) for the minerals.
Per Bottle
500 ml eachWhat ends up in each bottle you carry on the run.
Primary Na source. 393 mg sodium per gram. Sweat Na varies 200–2200 mg/L between athletes (Baker LB., Sports Med 2017).
Intracellular electrolyte. 524 mg K per gram of KCl. Sweat losses ~200 mg/L; full replacement is well-tolerated.
Cofactor for ATP synthesis and ~300 enzyme reactions. ~80 mg of elemental Mg per gram of Calm. May reduce cramping (evidence mixed).
Single-sugar carb co-absorbed with Na via the SGLT1 transporter (Lecoultre 2020). Targets 4–8% bottle conc, the gastric-emptying sweet spot.
Optional. Brightens the flat mineral mix into something sour and drinkable. 0.25 g/bottle is the floor of perception; 1 g/bottle is sharply tart.
0.01 g resolution kitchen scale. Required for dosing the minerals accurately; teaspoon estimates drift far enough to matter at these gram-level targets.