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 electrolytes for shorter runs3g)| Under most circumstances a normal diet will provide plenty of potassium, but I've found the for longer distances that quarter teaspoon of 'under extreme situations (running an ultra in hot weather), some extra potassium can 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.|-| [http%3A%2F%2Fwww://www.amazon.com%2FNo/Foods-Salt-SubstituteTaurine-11Pure-OuncePowder-Cans%2Fdp%2FB0049IRCAA No Saltounce/dp/B000BQSQ68 Taurine]| Optional and not in all fluids| 1/4 teaspoon| There' helps maintain hydration betters a possibility that adding some Taurine might help performance. (No Salt is [[Potassium|potassium]] Chloride}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.)