Actually I’m going to start my own company. This is called “Speed Sauce” and it’s totally different. 
Ok, that’s great feedback. Upping the sodium citrate makes perfect sense. I’m in California, starting to get warm here. During the summer I usually aim for 750mg of sodium, so my recipe above is way low there. Thanks!
I think I’m going to try the recipe suggested by @nickFeraligatr as that looks super easy. We’ll see how the gut does (I do get stomach issues). Fingers crossed!
SoCal or ?? I live in DFW. During the summer I’m at 1500 mg / hr for med-long runs (really anything much more than an hour).
I used to get gut issues with salt after about 2 hrs (so 2000-3000mg of sodium from NaCl). I have ZERO issues out to 4 hrs on citrate at that rate.
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How did you determine how much sodium citrate you needed per hour?
I like the Saturday app a lot. But would like to try and be a little more precise than just a face red or yellow to determine sodium needs
While I’m sure you can do expensive tests, my feeling on that is that time or year, what you recently ate, drank, etc. is going to mess with that test, so unless you do multiple tests over multiple periods of time, you’re still just using approximations.
On average it’s approx 1000mg per liter of sweat. You could be more or less. I sweat about 1000-1200ml an hour from my naked bathroom scale tests.
If you’re targeting 1000mg/hr you want to do about a teaspoon of sodium citrate and that’s about 1100 grams. What I did was I added that to my water bottles, do 2 hours of work, make sure I drink most of it and then see how I felt. For me, at least, I’ve noticed if I’m sweating and drinking a lot and note replacing it with sodium in my fluids I end up getting that little dizzy/light headed feeling when I stand up too fast later in the day. If I’m getting enough salt, no problems.
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I think you are over-simplifying how the app calculates your sodium needs. Its not as simple as dark-red = 1500, med-red=1000. Workout duration plays a role as well.
But, #1 I’m a heavy sweater. #2 I live in Texas where its almost always hot and humid. So, I’m generally on the high end of the scale, anyway.
Finally, there isn’t a ton of risk in overshooting the sodium intake a little. If you just track your body-weight daily, and before/after workouts you’ll quickly figure out if you are holding excess sodium (and water) back. Your body weight will climb daily on days after heavy sodium consumption, and fall after days of rest. If you are not consuming enough your weight will fall after long days.
It takes your kidneys several days to remove a high sodium load without the assistance of heavy sweating. So, if your body weight is staying pretty constant between heavy sodium need days, and recovery days…then you can be confident your sodium intake is aproximately correct.
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I like to pre-measure and package my 1100 gram sodium citrate servings:
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lol.
Haha, mg mg not grams
When preparing bottles with fuel, is tonicity important if you don’t have plain water in other bottles?
“Sniff,…”
Um, yeah. Looks like good quality, um, sodium…
Do yall make this mix in a water bottle?
Anyone make it in a very concentrated gel flask?
Yeah I’ve done it with about 75g sugar and a bit of flavouring in a gel flask then just filled the flask with water. Was more liquidy than a typical gel but worked just fine
I’ve had good luck using a saturated sugar and/or maltodextrin solution in a gel flask as a gel replacement. For the old timers, that’s essentially what the old Extran boxes were.