Hydration-500
A low-carbohydrate electrolyte mix targeting 500 mg sodium per 500 mL serving. Designed for heat acclimatisation, heavy-sweat athletes, and pre/post-exercise hydration without excessive carbohydrate load.
Heat events, heavy sweaters, recovery hydration, and situations where carbohydrate intake is managed separately. Mix one 8 g sachet into 500 mL water.
Per 8 g serving
Carbohydrate — glucose transporter facilitation
Small amount of glucose aids intestinal sodium co-transport (SGLT-1 mechanism).
Primary sodium source / alkalising buffer
Contributes ~335 mg sodium; gentler on GI tract than chloride alone at high doses.
Sodium / chloride replenishment
Contributes ~150 mg sodium and replaces chloride lost in sweat.
Potassium electrolyte
Contributes ~100 mg potassium.
Magnesium electrolyte
At 16% elemental Mg, 0.16 g yields ~25 mg Mg.
pH adjustment / flavour / preservation
Flavour
High sodium concentration (500 mg/500 mL) specifically targets heavy sweaters and heat conditions, aligning with NATA position statement for high-sweat scenarios.
Small dextrose dose (5 g) leverages the SGLT-1 sodium-glucose co-transporter mechanism to improve sodium absorption rate.
Isotonic formulation in 500 mL aligns with optimal gastric emptying principles.
Magnesium citrate form chosen for superior GI tolerance at therapeutic doses.
High sodium concentration (~1 g/L equivalent) may taste noticeably salty to some athletes; palatability testing recommended.
Not designed as a race-day carbohydrate fuel — pair with a separate carbohydrate source for efforts exceeding 60 minutes.
Athletes with hypertension or kidney conditions should consult a physician before using high-sodium formulations.
Designed for 500 mL bottles. Scale to 1 L by doubling all ingredients if using a large water bottle. Dissolves in ~30 seconds with light agitation.
Based on indicative supplier pricing. Actual costs vary by order volume and supplier.
This formula is provided for educational and research purposes only. It has not been evaluated by the FDA or any regulatory authority. Always consult a registered dietitian or sports nutritionist before using any homemade supplement.