Guide · Cycling
Electrolytes for cycling
Long rides, indoor turbo sessions and summer sportives all mean sweat, and sweat carries sodium. Here is how riders use an electrolyte powder, bottle by bottle.
For cycling, mix one scoop of Lula in a 500 ml to 750 ml bidon of cold water and carry plain water in the other bottle. It suits hot rides, longer weekend rides and indoor turbo sessions, where sweat drips off you. Lula has 1,000 mg sodium and 7.7 kcal per scoop, so it is an electrolyte drink, not ride fuel.
- One bottle with Lula, one with plain water. One scoop a day.
- Turbo sessions: mix it ice-cold before you start. Indoor rides get warm fast.
- If you fuel with gels or a carb drink, keep it in a separate bottle.
Why riders carry an electrolyte bottle
On a bike, the breeze hides how much you sweat. On a hot day, a long climb or a turbo session with no airflow, a lot of fluid leaves you, and it carries sodium with it.
Plain water replaces the fluid. An electrolyte bottle adds the minerals back too. Sweat rates vary a lot between riders, so there is no single right amount. Many riders simply make one of their two bottles an electrolyte bottle and keep the other as water.
The bottle plan
Ride by ride
Indoor turbo
Mix one scoop in ice-cold water before you clip in. Indoor sessions get hot and sweaty fast. Keep a towel and a second bottle of plain water.
Short ride, cool day
Plain water is usually enough. Save your scoop for after, or for another moment in the day.
Longer weekend ride
One bidon with Lula, one with plain water. Refill water at the café stop. One scoop a day.
Hot day or sportive
Mix your Lula bottle ice-cold before you leave. Carry plain water too, and refill when you can.
How to mix electrolyte powder in a bidon
- Fill your bidon with cold water first: 500 ml as on the label, or 750 ml for a lighter taste.
- Add one level 6.5 g scoop.
- Close the valve and shake for about 10 seconds.
- Rinse the bottle after the ride. Salt and peach do not belong in yesterday's bidon.
Use one scoop per day, so on a long ride, that is one bottle. The rest is plain water.
Lula, gels and carb drinks
Lula has 7.7 kcal and 0.17 g of sugars per scoop, and no caffeine. It is an electrolyte drink, not ride food. If your rides need carbohydrate, take it from food, gels or a carb drink, as you normally do.
Can you mix them in one bottle? You can, but the taste changes, and many carb drinks already contain sodium, so you would be doubling up. Most riders keep them in separate bottles. Check the label of the other drink.
After the ride
If you would rather keep your bottles simple, take your daily scoop when you get in: one scoop in 750 ml to 1 litre of ice-cold water. Same scoop, same routine, just a different moment.
In your bidon
What is in a scoop
One 6.5 g scoop. Every amount on the label, in plain sight.
from pink Himalayan salt1,000 mg42%The electrolyte you sweat out most
potassium citrate250 mg13%Sodium's partner mineral
magnesium citrate75 mg20%Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue.
calcium citrate50 mg6%An electrolyte mineral in the blend
taurine, glycine, alanine1.2 gn/a500 mg taurine · 450 mg glycine · 250 mg alanine
sweetened with stevia0.17 gsugarsNo added sugar · 7.7 kcal · no caffeine
Good to know
Questions, answered
Do cyclists need electrolytes?
On cool, short rides, plain water is usually enough. On hot days, long rides and turbo sessions, riders sweat more, and sweat carries sodium. That is when many riders carry an electrolyte bottle.
How do I mix electrolyte powder in a bike bottle?
Fill the bidon with cold water first (500 ml to 750 ml), add one 6.5 g scoop, close it and shake for about 10 seconds.
How many scoops should I use on a long ride?
One. The label dose is one scoop a day, so make one bottle your Lula bottle and carry plain water in the other.
Is Lula a carb drink for cycling?
No. Lula has 7.7 kcal and 0.17 g sugars per scoop, and no caffeine. Take carbohydrate for long rides separately.
Can I put it in the same bottle as my carb drink?
You can, but the taste changes and you may double up on sodium. Most riders keep them separate.
How much sodium is in a scoop?
1,000 mg per 6.5 g scoop, from pink Himalayan salt.
Is it vegan and made in the UK?
Yes. Vegan, gluten-free and dairy-free, and made in the UK.
Keep reading
Related guides
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Choose your Lula →Do not exceed the daily recommended dose (one scoop a day). Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Not recommended for children. If you are pregnant, breastfeeding, taking prescription medicine or have a medical condition, speak with your doctor before use.
Lula is a food supplement. Any health claims relate to its magnesium content.