Changes

Sometimes rehydration is more important than fueling, especially in the summer. If you want a low calorie electrolyte you can buy [http://www.amazon.com/Nuun-Hydration-Tablets-Tubes-Tri-Berry/dp/B000QGW6UA Nuun tablets] or similar options, these are a little pricy and don't contain enough sodium. [[Electrolyte Capsules]] should be a last resort, as they have a number of problems. A far better and cheaper option is to use make your own electrolyte drink. I've used this recipe successfully at the sugar[[2014 Keys 100| Keys 100]] and [[2014 Badwater 135| Badwater]]. The recipe is based on [[The Science Of Hydration]] and [[Practical Hydration]] advice.=Ingredients={| class="wikitable"! Ingredient! ! Quantity! Notes|-| Water| Required| 32oz/1Litre| |-free single serving packets that are designed | Salt (regular table salt)| Required| 1/4 to be added 1/2 teaspoon (1.5 to a 16 ounce bottle of 3.0g)| Provides 500-1,000mg Sodium|-| Sugar free singles| Optional & recommended| 1 packet intended for 16oz/500ml| Improving the taste increases fluid intake. �Diluting with twice the water. I rather like works because the salt increases the flavor|-| [http://gowww.fellrnramazon.com/?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2FCrystalNo-LightSalt-GreenSubstitute-Honey11-10Ounce-Count%2Fdp%2FB001EQ52S4 Crystal light green teaCans/dp/B0049IRCAA No Salt] ([[Potassium]] mixes, so any flavor will do. Simply mix a packet with 32 ounces of water and add a quarter Chloride)| Conditionally required & recommended| 1/8 to a half a 1/4 teaspoon of ordinary table salt(0. I find that diluting the packet 6 to twice the recommended volume works well when you're adding extra salt1. You don't need any other electrolytes3g)| Under most circumstances a normal diet will provide plenty of potassium, but under extreme situations (running an ultra in hot weather), though you some extra potassium can add a pinch of 'be valuable. |-| [http://gowww.fellrnramazon.com/?id=35454X937677&xs=Serious-Nutrition-Solution-Choline-Citrate/dp/B007R87WPE Choline Citrate]| Optional and not in all fluids| 1&url=/4 teaspoon | There is some evidence that choline becomes depleted in the brain during exercise. (Do not use Choline Bitartrate is it causes digestive problems.)|-| [http%3A%2F%2Fwww://www.amazon.com%2FNo/Foods-SaltTaurine-SubstitutePure-11Powder-Ounce-Cans%2Fdp%2FB0049IRCAA no saltounce/dp/B000BQSQ68 Taurine]| Optional and not in all fluids| 1/4 teaspoon| There' if you'd like s a little extra potassiumpossibility that adding some Taurine might help performance. |}I limit my intake of Choline and Taurine to a few of my drinks on a given run. For instance, at Badwater I only had Choline and Taurine every 10 miles or so.

If you want to know more about hydration and why the extra salt is required, read [[Practical Hydration]] and for the underlying science read [[The Science Of Hydration 101]].