Cramp no more! Hint: don't under-dose on electrolytes

For endurance sports, regularly taking on electrolytes in sufficient quantities is essential.

Until a month or so ago, I was particularly prone to leg cramps after long training ride, moreso than the other guys. Sometimes these cramps would hit me at night, which was both extremely painful, and disruptive to my sleep. Lots of stretching before, during and after a big training ride didn't seem to make much difference.

Researching the subject, allegedly there's a genetic component, i.e. some people are simply more prone to cramping than others. So I was nearly resigned to cramping... Nearly.

Then I figured out that I was under-dosing on electrolytes. I'd always made the assumption that chucking a single electrolyte tablet into a standard 800ml water bottle seemed "about right". I'd never actually read the recommended dosage. Doh!!!

It turns out that TWO electrolyte tablets are closer to "about right" for a standard water bottle.

Once I doubled the dosage, my cramping reducing dramatically. Great result! Phew!

Here's the link to Sis Hydo tablets.

On LEJOG, I expect to be drinking (sweating!) approximately 7 litres of water during each ride. That's a lot of  (expensive) electrolyte tablets. So I needed to either make my own, or source a cheaper alternative.

Luckily I found this electrolyte powder from a company called Bulk.

Straight out of the packet it's pretty salty, not very palatable. Adding a good amount of orange cordial or similar fixes that.

For further reading on the topic of electrolytes, here's what ChatGPT came up with:

Electrolytes are minerals in your body that carry an electric charge and play vital roles in keeping your body functioning properly. The main electrolytes include:

  • Sodium

  • Potassium

  • Magnesium

  • Calcium

  • Chloride

  • Bicarbonate

  • Phosphate

Why Are Electrolytes So Important on Long-Distance, Multi-Day Cycle Rides?

When you're cycling hard for hours—and especially over multiple days—you sweat a lot. Sweat doesn't just contain water; it also contains electrolytes, particularly sodium and chloride, and to a lesser extent potassium and magnesium. Here’s why they matter:

🧠 1. Nerve Function

Electrolytes help transmit signals between nerves and muscles. Without the right balance, your muscle contractions can go haywire, leading to:

  • Cramps

  • Fatigue

  • Weakness

💪 2. Muscle Performance

Calcium, sodium, and potassium are crucial for muscle contraction. If you’re low on any of these:

  • Your muscles may misfire or seize up

  • Recovery becomes harder

  • Power output drops

💧 3. Fluid Balance

Sodium is key for helping your body retain water. Without it, drinking plain water can dilute your blood's electrolyte levels, potentially causing hyponatremia—a dangerous drop in sodium that can cause confusion, nausea, or worse.

❤️ 4. Heart Health

Potassium and magnesium help regulate your heartbeat. On long rides, especially in the heat, a drop in these levels can lead to palpitations or dizziness.

⚖️ 5. Endurance and Recovery

Proper electrolyte balance supports:

  • Sustained energy levels

  • Reduced risk of cramping

  • Efficient rehydration

  • Better sleep and reduced muscle soreness

So What Should You Do on Long Rides?

  • Add electrolytes to your water bottles—use tabs, powders, or mixes that include sodium, potassium, and magnesium.

  • Balance with food: bananas (potassium), nuts (magnesium), and salty snacks (sodium) help.

  • Don’t overdo just water: alternate with electrolyte drinks, especially in hot weather or if you’re a heavy sweater.

  • Monitor your output: if your sweat is salty (leaves white marks on clothing), you lose more sodium than average.



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