slightly(!) saltet (to isotone levels), diluted (fresh) fruit juice is quite
a good source for lost water and electrolytes after sports. (as long as you
don't ride the tour de france of course).

I bicycle a lot, and it is very hot in the Summer in Oklahoma, so
electolyte regulation is very important.

I have done the Hotter than Hell Hundred in Wichita Falls, TX for 15 years.

I have found that so-called natural sources are not going to cut it.

I have found that the sports drinks at the HHH are too strong, and I
dilute them by half.

I use my own formula to start with, but over several hours, I have to
use what is available on the rides.

Green Tea, diluted 1:1
1/2 teaspoon  light salt (Potassium and Sodium chloride)
2-3 tablespoons lemon or lime juice
1-2 tablespoons sugar

in a 100 oz backpack.

the major factor is palatability, if it doesn't taste right, you won't
drink enough and will run into trouble.

Just my thoughts, but I have been doing this for a while.

If I start well hydrated, (kinda sloshy), this will last 1/2 way through
the HHH.

They have bananas, oranges, dill pickles, and lots of sweets on the ride
also.  I have found that if I eat very much, I will have an upset
stomach for the rest of the ride.  no fun.  I usually limit it to the
fruit and pickles and not much of them.

Of course, you can run out of energy too, but this has not been a real
problem for me.

For the HHH, there are three regimes that must be controlled, water
(electrolytes), energy and pain.

If one of these are not managed satisfactorily, you will lose time, and
suffer needlessly.

Anybody else have ideas on this?

j.