Mt. Whitney Portal Store & Hostel Forums General Mt. Whitney Portal Store Message Board Electrolytes vs. Plain water

I've seen a number of postings that talk about drinking both electrolyte solution and plain water. For many years I have been carrying only electrolytes (Cytomax) and figured I had the hydration question covered with that. I will drink 3 liters of Cytomax on a hot weather dayhike as long as 24.6 miles with altitude up to 11,500 and feel OK, although I will keep drinking water all evening afterwards. Am I missing something? Thanks as always for the good information.

I think this sort of thing depends strictly on each person. I have found that using a electrolyte significantly helps my performance, on the trail and in the gym. That being said, I use Cytomax at about 60-70% of full strength. Anymore and it is too heavy or syrupy for my taste. This works best for me. Better than plain water. I can go longer before cramping and fatigue set it. Some of my friends use 150% strength Cytomax or similar and swear that they get that much better response from it. I can't even drink something that sweet let alone on a hot trail. But if it works, use it. Experiment.

Personally, I find that drinking too much of the electrolyte replacement mixes (Gatorade, Powerade, etc.) upsets my stomach. Plus, I doubt you need THAT much electrolyte replacement if you're eating anything along the way.

My rule of thumb is to drink about 1 liter of electrolyte mix for every 3 liters of plain h2o. I just got back from a 100-mile trek out at Philmont and would generally have a liter of Gatorade with lunch but otherwise drink just plain water the rest of the day. Up in the mountains of NM, I guarantee I was going through at least 3 liters of plain water in addition to the Gatorade.

If you eat any salty trail snacks, you'll get the extra electrolytes you need, if any.

I agree with the "depends on the person" comment, as well as the 1L electrolyte for 3L water over the course of the day. I've planned exactly that for my upcoming trek.

As for brand/blend, it also depends on what you like. Me, I'm a fruit Punch Gatorade freak, have been since high school. I used to go with 3L of the stuff, but it started getting to sticky sweet towards the end of the day. A novice paddler (outrigger canoeing) asked me how I recharged myself during the breaks in our 20-30mile races, and my answer was simply "Gatorade and fresh mango slices."

Just like wearing new clothing, eating a new meal, or breaking in new gear: you never want to do it on 'race day'. If Whitney is your big hike of the year, test out various combinations on your training hikes, where it's a little 'safer' environment.

My other basic guideline: if you drink the electrolyte variation and it tastes really good, you REALLY needed it. As you maintain hydration and nutrition levels, those drinks start to taste a bit more nasty.

-Laura

Put very well! When a PB&J sandwich tastes better than anything you have ever eaten...you went too long!

Just watch out if you bring any sticky sweet stuff into bear country. A couple of weeks ago, on the first night of my first camping trip in the Sierras, a bear went through my backpack that was just outside my tent. The two things that it bit into were my water bottle and a plastic container that just had plain salt inside, both must have had some GU residue on the outside.

Just plain water for me, thank you.

I've always thought electrolytes, sports drinks, and all that other stuff are oversold. I have to dilute the stuff by about 5X or it gives me an upset stomach while hiking. If I'm eating a balanced diet, replacing carbs/fats/proteins/minerals/vitamins/ calories/etc on a regular basis (at meal & snack times), I don't see any need to use those drinks. And they are NOT a replacement for being out of shape.

BTW: Did you know all those "Gatorade" coolers you see at NFL football games are NOT always filled with the stuff? Some are just plain water. Some pros don't like sports drinks either, but they are contractually prohibited from mentioning it.

There is a lot of individual variation, so I suggest starting with what others finds works for them and then see what works for you. Depends on a number of variables - mainly how much you sweat. You can also overdo electrolytes and find yourself needing more water than you are carrying.

Nor are they promoted as such.

I tend to drink more Cytomax than plain water for two reasons. First, I need the calories, and I find drinking them much easier than eating them. I usually don't have a huge appetite when climbing. Second, I find that I don't need to drink as much. I know it sounds strange, but when I drink plain water I just guzzle it, whereas I tend to sip the sports drinks. I don't get dehydrated, so it must be enough.

I am also one of those who can't take Cytomax at recommended strength. Since I really want the calories, I add some Cytocarb to it. It doesn't change the taste, but it adds another 200 calories to a liter of fluid.

There was an interesting article in the "Bodywork" section of Outside Magazine in July that compared sports drinks. They even published a "Secret Formula" for making one variation at home.

Look into Hammer products. They have an electrolyte capsule that cover the needs that your body demands during these hikes. This also solves a coulpe of issues. One the upset stomach that many of the writers complain about and second, the suger sweet flovor of the drinks. I have hiked to a number of places and even ridden a century with only Hammer nutrition. Check out their web site at http://www.hammernutrition.com/

Electrolytes http://www.hammernutrition.com/za/HNT?PAGE=PRODUCT&CAT=ELECT&PROD.ID=4037&OMI=10104,10082,10047&AMI=10104

Fuel http://www.hammernutrition.com/za/HNT?PAGE=PRODUCT_CATEGORY&CAT=FUELKITS&OMI=10159,10082,10047&AMI=10159

BTW, all of their products are suger free to prevent the flash and crash problems...these products provide consistent sustained energy.

Ed

I've been told that if the water has something in it (electrolyte mix, tea, soup, etc.), it will stay in your stomach longer and thus more of it will be absorbed into your body. Pure water will spend less time in the stomach and go straight to the kidney. Don't know if the reasoning is correct, but I definitely found that I need less water when using electrolyte mixes or drink tea/soup. I also don't need to pee as often.

I use Hydralyte (new name for Gookinaid) electroyte mix; doesn't have the harsh taste of many other mixes.