re: Best hydration stuff you can buy?

I prefer the Gatorade zero to Powerade zero. I feel like the body armor zero works best of the premixed drinks.

I work outside for my job. On days when I sweat a lot or start to cramp, I’ll mix some H2ORS with a bottle of water. I’ve found that works best for me. I usually order a case at the beginning of the summer.

Yep. it's no big mystery that endurance athletes need a shite ton of salt. But for some reason there's still a weird stigma regarding salt. Stupid recommended daily allowance based on junk science and at best applicable to a small subset of the population with a particular type of hypertension. Not athletes for sure.

All these special hydration drinks and formulas are effective for performance mostly due to the sodium (I mean, putting aside any glucose component - just talking electrolytes here).

Sodium is what we sweat out more than any other electrolyte and is most important during the activity itself. Mg and potassium are also obviously key for recovery and bodily/brain function but we retain those more than we do sodium.

On long runs I usually make my own Gatorade from pink Himalayan salt (it's what I use in kitchen anyway), potassium citrate (big bag on Amazon), a few drops of liquid stevia and true lemon/lime packs, in the two small bladders and water in the big one. I take Mg supplement at night.

As mentioned, I also take some Salt Stick capsules on really long, hot runs. Put them in a zip loc to keep them from dissolving.

I sweat like a freak, so this is all key for me.

And it def isn't placebo.

Example: one day I did a 13 miler in crazy heat and humidity and started bonking hard around mile 10.i couldn't figure out what was going on because it was a normal route and I was used to the conditions. Anyway, it dawned on me that I'd forgotten the salt part of my concoction. It absolutely made the difference.

I don't really have a recipe.i wing it. Except these are constant : 10oz water to a pack of true lemon and a pack of true lime (the little ones with nothing added--look like sweet n low packs), big "pinch" of salt, small pinch of potassium citrate, 2-3 drops of plain stevia (I usually buy from Sprouts when on sale).

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Staying well hydrated is your best bet.

I’ve had lots of conversations with patients who state that they drink a lot of fluids during the day, and every time we review their exact intake along with their activities, it’s never enough fluid.

Also keep in mind that if you’re not hydrating well on a daily basis, then you’re starting and ending your day, every day, dehydrated to some degree. It’s said that 75% of Americans live in a chronic state of dehydration. Not severely, but enough to affect our performance without us realizing it our ever thinking that out hydration status was an issue.

Drink water/fluids when you get up and sip all day, and yes, urinate all day.

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Meh. Drink when you're thirsty. That's all you need.

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Meh. Drink when you're thirsty. That's all you need.

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Depends what you’re doing. Any tough ride I do beyond 3 hours I have to drink about a gallon of Gatorade Endurance per hour. If I get to the point of being thirsty a crash is inevitable!

Drink a gallon of water a day and sprinkle some Tony’s on your food