Hours out4.0 hr
Target carbs/hr
Target 60–90 g/hr
80 g/hr
Total carbs needed
320g
Flask size (ml)
No. of flasks
2
Carbs per flask
187g
Sweat loss/hr1,100mg
Replacement/hr800mg
% replaced
Model vs sweat loss
48%
Total lost
Sweat loss × hours
4,400mg
Total S-caps
380 mg/hr assumed · sodium
1,520mg
Sodium citrate total
Serving 1 tsp · 680mg sodium
582mg
Potassium chloride total
Serving 200mg · 105mg potassium
180mg
Total deficit
Sweat Na lost − Na replaced (S-caps + gel)
2,298mg
Lost/hr
Sweat sodium model
1,100mg
S-caps/hr
380 mg/hr · sodium
380mg
Sodium citrate/hr
Serving 1 tsp · 680mg sodium
145mg
Potassium chloride/hr
Serving 200mg · 105mg potassium
45mg
Deficit/hr
Sweat Na/hr − Na replaced/hr
575mg
ingredients
Na citrate + KCl
Electrolytes (per batch)
Sodium citrate
Base 3/8 tsp (1/2 tsp / batch)
Total all flasks: 1 tsp (2× batch)
Potassium chloride
Base 1/16 tsp (1/8 tsp / batch)
Total all flasks: 1/4 tsp (2× batch)
Fructose (source)200g
Maltodextrin (source)400g
Pectin (source)1 tsp
Water (boiling)400g
Sodium citrate (source)1 tsp
Potassium chloride (source)1/4 tsp
instructions
  1. Weigh out the fructose, maltodextrin, and pectin into a heat‑safe container.
  2. Bring the water to a full boil in a separate vessel.
  3. Pour boiling water over the dry mix while whisking until completely dissolved and smooth.
  4. If using sodium citrate and potassium chloride, stir them in while the gel is still hot so they dissolve evenly.
  5. Let the gel cool, then pour into your flask using a small funnel.
Flavor is optional but nice on long days: a splash of vanilla, a drop of peppermint, or a shot of strong espresso all work well. Keep liquids minimal so you don't dilute the carbs too much.

Sodium citrate & potassium chloride

Sodium citrate is what most commercial gels use instead of table salt. Same sodium content but no chloride bite, so it tastes cleaner and slightly tart rather than salty. At high intake rates (80–90g carbs/hr over 5+ hours) the "salty gel" flavor can become unpleasant — sodium citrate sidesteps that. Maurten uses it. GU uses it. It's also slightly easier on the stomach for some people.

Potassium chloride (salt substitute) covers a secondary electrolyte loss. You sweat potassium too, just less than sodium — roughly 150–200mg/hr vs your 1,100mg/hr sodium. It's not a priority fix but rounds out the electrolyte profile on very long efforts. Tastes slightly bitter/metallic in large amounts, so a little goes a long way.

Practical swap for a 500ml batch (scaled on this page for flask size and number of flasks): instead of 1 tsp table salt, use ¾ tsp sodium citrate (~510mg sodium from ¾ tsp × 680mg/tsp, cleaner taste) and ⅛ tsp potassium chloride (~53mg potassium at base 1/16 tsp × 840mg K/tsp).

Live batch sodium from your slider: 340mg per flask batch (1/2 tsp × 680mg Na/tsp).

Supplement facts (your products)

Potassium chloride
Serving size 200mg. Amount per serving (potassium) 105mg.
Sodium citrate
Serving size 1 tsp. Amount per serving (sodium) 680mg.