DIY Electrolyte Mix?

[Jason Snyder]

This year, the only times I ever experienced cramping was when I did not take some of the LMNT. One night recently I was out of this and I used three NUUN tablets in a liter of water and still cramped badly.

I used the recipe posted earlier in the thread. I had been adding raspberry flavoring powder and it was okay. The last time I added some lime powder in addition to the raspberry and it was pretty darned good.

I’ll probably make up a big bulk batch to keep handy.

 

[BBob]

Not sure if I mentioned these before or not but pretty convenient to carry and add to a serving of the bulk mix.

 

[BBob]

As to cramping and the DIY angle. On extended (3+hr) hard ish tempo workouts and racing I very often have cramping issues even consuming 500mL or more per hour of electrolyte containing solution. I’ve tried a lot of different strategies and solutions for the issue. I’ve also experimented with copying some of the commercial pickle juice concoctions. I’ve read a fair amount of the science looking into it as well. What I’ve settled on and what is working for me is: 50mL (~2oz) conical centrifuge tube filled with 25mL cider vinegar, 25mL water, dash of salt, dash of cayenne pepper. This is simulating the commercial Hot Shot mix. I pre make a half a dozen tubes up and put them in the fridge. Science says slammed back like a shot the cramp killing effect lasts about 2 hours and I’m finding that’s about true. If you’re cramping already I find it’ll kill the cramping fairly quick and keep it at bay for at least two hours even if you’re still actively exercising. For myself I know from practice signs of cramping is almost guaranteed to be coming at the 3hr mark. Sometimes I wait for it to start and I’ll then slam a shot. Sometimes I’ll just do it nearing the 3hr mark. Fair warning, yes it kinda burns and yes it can be kinda unpleasant but as it hits the back of your throat that in theory is the the effect it’s supposed to have on the CNS to short circuit the cramping. So far so good and currently it is a part of my training and race strategy.