this post was submitted on 27 Aug 2026
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Personally, I'm over-insulated (fat), naturally run hot and sweaty even besides that, and am from a Nordic country so I suffer in anything over 20ยฐC (68F).
Except when cycling outdoors, then I PREFER it hot, easily tolerating over 30C (86F) as long as I have plenty of water, sugar, and electrolytes ๐
I have never in my life supplemented "electrolytes," and have always been fine, and I run distance.
It's more marketing bullshit for beverages than anything. You are already getting too much salt I can assure you.
But if you do find yourself getting muscle cramps, it can be from low potassium.
Potassium is an electrolyte.
I know, that's why I mentioned it, along with salt, which is an electrolyte as well.
If you have a decent diet, you don't need to supplement electrolytes, according to The Guardian, and my experience.
But if you do notice muscle cramps, you want to try to up your potassium to see if that's the problem, which is what I was trying to say.
Gotcha, but I still have to disagree. As a hot, sweaty person like the OC, getting enough potassium (or even sodium at times) for cycling in hot weather through diet alone would require massive quantities of food. The amount of sweating that can happen when one doesn't have the physique for long-distance running is nuts!
Fun fact: when cycling, I usually do at least 60km, sometimes 100 or above and I tend to already start to sweat profusely 5 minutes into any kind of workout.
Also, since I'm very heavy, I'm slow in spite of putting around 180-220 watts to the pedals throughout, so that's many hours and many liters of water, salt, and other minerals expelled with nothing coming in except for water, a couple bananas or three, and a few electrolyte tabs in one of the two water bottles I bring and frequently refill.
I guarantee you that, no matter what the "average" person of average weight with average amounts of perspiration doing an average to long duration workout needs, I DO see a significant benefit from the electrolytes compared to when I had nothing but water and bananas for the 4-8 hour rides.
Well 60 km is a very long ways. 60 * 2/3= 120/3=40 miles. At 7 mph, a slow pace for a bicycle, that is almost 6 hours. Even at 15 mph that is still two and a half ish hours.
So maybe you need electrolytes.
Yet I did 10 -20 miles jogging with 2k feet elevation gain like 5 days a week or so for years, year round, and didn't need anything other than water.
With the elevation gain, it really slows down the jogging, a jog is very slow up hills, slower than a walk on level ground, so I would be out for hours as well, (although I would stop halfway and stretch and do crunches and such.)