DIY Endurance Hydration Mix
Purpose
A low-flavor, gut-friendly hydration mix to pair with high-carb fueling (e.g., gels). Designed to enhance fluid absorption and gut tolerance, using sodium, potassium, and small amounts of fast-absorbing carbohydrates.
Base Formula (Per 750mL Bottle)
Electrolytes
| Ingredient |
Amount (g) |
Function |
| Sodium Citrate |
7.5g |
Provides ~750mg sodium |
| Potassium Chloride |
0.5g |
Provides ~260mg potassium |
Carbohydrates
| Ingredient |
Amount (g) |
Function |
| Maltodextrin |
10g |
Base glucose source (low osmolality) |
| Dextrose (Glucose) |
5g |
Activates sodium-glucose co-transport |
| Fructose |
3g |
Engages alternate absorption (GLUT5) |
Optional Additions
| Ingredient |
Amount |
Function |
| Citric Acid Powder |
0.3g |
Enhances tartness and solubility |
| Lemon Juice Powder |
1–2g |
Optional flavoring |
Total Per Bottle (750mL)
- Sodium: ~750mg
- Potassium: ~260mg
- Carbohydrates: ~18g
- Osmolality: ~2.4% solution — ideal for hydration and gut comfort
Adjustment Ranges
Sodium Citrate
| Use Case |
Amount |
Sodium Provided |
| Cool weather, light sweater |
5g |
~500mg |
| Standard training/racing |
7.5g |
~750mg |
| Heavy sweater / hot race |
9g |
~900mg |
Potassium Chloride
| Use Case |
Amount |
Potassium Provided |
| Light cramping or fatigue |
0.3g |
~155mg |
| Standard |
0.5g |
~260mg |
| High need or low dietary K |
0.6g |
~310mg |
Carbohydrates
| Goal |
Maltodextrin |
Dextrose |
Fructose |
Total Carbs |
| Light hydration only |
5g |
2g |
1g |
~8g |
| Standard low-carb hydration |
10g |
5g |
3g |
~18g |
| Extra gut support with carbs |
12g |
6g |
4g |
~22g |
Instructions
- Add dry ingredients to bottle.
- Add ~150mL warm water and shake vigorously.
- Top up to 750mL with cold water.
- Optional: add lemon juice powder or a squeeze of citrus for flavor.
- Use immediately or refrigerate.
Notes
- Use with high-carb gels (80–100g/hr) for total fueling strategy
- Avoid adding magnesium unless proven to be tolerated
- Adjust sodium and fluid volume based on sweat rate and temperature
Cost Estimate
- Under $0.25 per bottle, depending on ingredient sourcing
- Scalable for race day batch prep or sachets
