Actually, I think you’re using the weight of the sodium, and not trisodium citrate. From your link, you said trisodium citrate is close to 5g/tsp (which is what the internet told me, too). So if he’s measuring what actually goes into his bottle, it’d be 5g which would give him the correct amount of sodium, wouldn’t it? If I had a scale, I’d go scoop a friggin’ tablespoon on it and measure and divide by 3 for you, but I don’t have a scale. 
Ok im still very confused.
This would seem to imply that the SODIUM in Precision Hydration and SODIUM CITRATE are 1:1. So if i have been putting 5g of SODIUM CITRATE in a 1L bottle I am putting in 5000mg of sodium? Is that right? Thats 10 times the amount in the PH1000?
Let me look again when I can focus on it. Doing too many other things right now.
No, that’s not right. You’re putting in about 1300mg of sodium in that bottle. Use 4-5g (or a measuring teaspoon if you have one) of sodium citrate, and you’re in the ball park of 1000mg of sodium. As mentioned, I use a full tablespoon (15g) in my 3-4.5hr bottles and it’s been fine. If anything, my sweat has been a little bit “saltier” than normal, so I might dial it back just a little bit.
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Thanks, I fixed it in the post above and repeating below:
1 gram of sodium citrate (trisodium citrate anhydrous) has 267mg sodium
- Low: add 1 gram of sodium citrate for 267mg sodium per bottle
- Medium: add 2 grams of sodium citrate for 534mg sodium per bottle
- High: add 3 grams of sodium citrate for 801mg sodium per bottle
5g of sodium citrate (trisodium citrate anhydrous) would be 1335mg sodium. Yes that’s more than PH1500.
Precision Hydration also has potassium. sugar, and a few other things.
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Hey you are the chemist, I showed my work, help a cyclist out!
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This one sentence clears things up a LOT for me!
Thank you!
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Tangent;
I’ve noticed this as well, higher sodium = saltier sweat.
Now, does this mean my body need that extra sodium (for the sweat), or is that just my bodies way of getting rid of excess sodium?
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I don’t know the answer to that, but for me, I’ve been doing endurance sports for 30+ years and the saltiest sweat I’ve had is from that amount of sodium. Doesn’t mean it’s bad, just that I can probably do with less. I’m not going to drastically reduce the amount, but it’ll just be a not-quite-full tbsp for 3hrs.
Doesn’t need to be tremendously precise, just enough.
Thanks for sharing.
I’ve got a 14 hour ride coming soon and I’ve been wondering about preparing mix in advance, hadn’t thought of clingfilm so I’ll give it a go. I want to see how it mixes/clumps with just a bit of shaking, rather than stirring it like I’d do at home.
I must say your bags look like you’ve been out with your dog though…
Yeah brown sugar looks terrible there haha
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Have people had success sourcing Gatorade powder in the UK/EU?
If not, what other drink mixes are y’all using for flavor that has decent value for money (relying mostly on table sugar, but nice to have some flavor). Thanks!
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Increasing sodium consumption (X) will increase sodium loss in sweat (Y), but never to the magnitude that consumption has been increased.
That is, delta X is always greater than delta Y.
So, you’ll hold more sodium, and probably more blood volume, with increased sodium consumption. It’s probably not worthwhile to reduce sodium consumption purely because of saltier sweat, in isolation. Gut discomfort would be a better reason to reduce sodium consumption.
Anecdotally, I find that the folks who notice the strongest changes in water retention, saltiness of sweat, and other sodium intake-mediated effects, are often the folks who benefit most from increased sodium consumption.
Hope that clarifies!
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I use the Peach version of this :
£10 per kg, and I’m only adding up to about 10g per bottle, so a 650g bag lasts for 65 bottles or so.
I haven’t tried the other flavours yet. It’s taking me a long time to get through the second bag!
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I’ve been mostly ignoring salt recommendations for exercise as I am not a heavy sweater but your post got me thinking. My performance tanked recently and is highly correlated with increased temperatures outside. I was sweating more during the winter on the trainer but perhaps lower volume saved me there. Of course, the performance drop can be a million other reasons but this might be an easy direction to investigate. Thanks!
Sounds like a promising investigation direction to me. Your reasoning is exactly what mine would be.
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Lionel Sanders is on the sodium citrate game…
Made a home made hydration drink yesterday:
1L water
3/4 tsp salt
1 3/4 tsp sodium citrate
3TBSP dextrose
Just sipped this while working, not bad at all. Sourced from Roar modeled after The Right Stuff, added the glucose to aid absorption and to make the flavor tolerable.
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I tried this today and it worked perfectly. Might be a touch sweet for me but not bad.
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There’s probably a better thread for this, but this one has been pretty active and is pretty adjacent to this question.
Does anyone have an equivalent recipe for post workout recovery? I’m thinking something similar to SIS Rego, but budget and easy to put together (no blender required etc.). Along the lines of protein (whey isolate?); carbohydrate (sucrose, fructose, maltodextrin, I don’t know which is best for this purpose); flavouring. I think Rego is just over 1:1 carbohydrate to protein.