The 1:0.8 ratio extracts more capacity from the GLUT5 transporter and reduces GI distress at high intake rates.
The practical advantage over 2:1 is modest below 80 g/hr and most meaningful at the 90 g/hr ceiling.
Liters to prepare
~500 ml/hr typical sweat rate
—
Table salt (fine grain NaCl)
—
—
No Salt / Nu-Salt (KCl)
—
—
In hot and humid conditions above 77°F (25°C), scale sodium to ~1,725 mg/L (3/4 tsp per liter).
Hot conditions: sodium scaled to ~1,725 mg/L (3/4 tsp per liter). Sweat rate can double — drink more frequently and watch for
swollen hands or fingers, a sign sodium replacement is falling behind fluid intake.
Liters to prepare
~500 ml/hr typical sweat rate
—
Table salt (fine grain NaCl)
—
—
No Salt / Nu-Salt (KCl)
—
—
Table sugar (sucrose)
full run
—
Maltodextrin
—
—
Fructose
—
—
Signature blends
signature blend
Popsicle
Lemon-lime + citric acid
Tart cherry concentrate
Raspberry powder
Bright, tart, layered. Gel: extract + powder. Drink: juice concentrate.
signature blend
Mocha
Cocoa powder
Espresso powder
Pinch of citric acid
Savory-sweet with caffeine built in. Cuts palatability fatigue. Gel only.
signature blend
Tropical
Freeze-dried mango powder
Lime extract
Citric acid
Bright, sunny, great hot-weather option. Works in gel or drink.
signature blend
Ginger lemonade
Lemon extract
Citric acid
Ginger powder
Clean, zingy, stomach-settling. Best as a drink alongside gel.
signature blend
Cherry-mint
Tart cherry concentrate
Peppermint extract (light hand)
Mint lifts the cherry, adds cooling. Gel or drink — go easy on the mint.
Gel + drink
gel + drink
Citric acid
Cuts sweetness, very refreshing. 1/8 tsp per gel batch, 1/4 tsp per liter drink.
gel + drink
Citrus juice / extract
Lemon, lime, or orange. Extract for gel (no added liquid); juice for drink.
gel + drink
Peppermint extract
Mild cooling sensation mid-run. A few drops only — very strong.
gel + drink
Tart cherry
Use concentrate (not regular juice). 1–2 tsp per gel batch, 1–2 tbsp per liter. Bonus
anti-inflammatory benefit.
Gel only
gel
Freeze-dried fruit powder
Strawberry, raspberry, mango. Intense flavor, no added liquid, blends smoothly.
gel
Raspberry powder
1–2 tsp per batch. Pairs well with citric acid and lemon extract.
gel
Cocoa powder
Pairs well with the neutral maltodextrin base. Similar to commercial chocolate gels.
gel
Espresso powder
Flavor + ~60–70 mg caffeine per tsp. Best for the final third of a long race.
Drink only
drink
Ginger
Cuts saltiness and settles the stomach. Useful late in long efforts.
drink
Watermelon + lime
Blend watermelon juice with lime and citric acid. Works warm or cold.
drink
Raspberry (fresh/frozen)
Blend and strain — pulp and seeds clog soft flask valves. Pairs well with citric
acid.
Avoid pulp in soft flasks (clogs bite valves). Flavor fades when cold and amplifies when warm — taste-test at
run temperature. Sweetness perception drops during hard efforts, so slightly over-flavoring is not a bad idea.