A few people have asked about the "salty lemonade" I mentioned in the previous post, and it's really very simple: When I fill my water bottles before a long ride, I add a pinch of salt and also some lemon juice to the water. In conjunction with snacks containing potassium, magnesium, calcium and sugar (i.e. bananas and milk), this mixture helps replenish electrolytes lost during cycling, especially in hot weather - which in turn can help prevent leg muscle cramps and lightheadedness that some experience on long and strenuous rides. Several cyclists I know prefer this method to consuming commercial sports drinks and gels, and it works for us.
Some points to consider about the Salty Lemonade:
. Do not overdo it on the salt. What I call a "pinch" I have seen defined as 1/8 of a teaspoon, which seems about right.
. The reason for adding lemon juice is mostly to balance out the salty taste. The sourness of it adds a nice refreshing element as well.
. Some like to fill one bottle with a weaker concentration of the mix than the other, alternating between them depending on how much they are sweating. Having bottles that look different from one another helps if you're going to do this.
. On long trips where you know you'll be able to refill your water bottle, you can also carry single-use salt packets to add to the fresh water.
. If you have been advised against a high-sodium diet, obviously consult with your physician prior to consuming anything like this (including commercially available sports drinks).
. As mentioned earlier, salty water alone is not enough to restore electrolytes, so make sure to supplement with appropriate snack foods. Bananas work best for me in this regard, and they are easy to eat while on the bike.
While many cyclists thrive on commercial sports drinks, others prefer more natural, home-made solutions and this can be one of them. Please feel free to share your own.
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