# Hydration, water, and drink sweetness

Saturday newsletter, sent June 4, 2025 by Daniel Rowland.
Web page: https://saturday.fit/newsletter/2025-06-04-hydration-water-and-drink-sweetness/
Prices and features may have changed since this was sent.

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## · Salt pills ·

Hi Saturday Morning Fan,

One of the components in your Speed Nectar recipe is water (alongside carbs and sodium). Just like the other ingredients, you can decide how to portion your water and choose the system that works best for you.

**What’s in the Recipe?**

The recipe you receive on Saturday for your activity includes all the water you should be drinking. You can mix all the water, carbs, and sodium together to make one large Speed Nectar drink (or multiple bottles) and use that exclusively during your activity. Alternatively, you can reserve some of the water to drink plain, while using the rest to make your Speed Nectar with the remaining carbs and sodium.

Here are a few different ways to split your hydration and nutrition.

**1) Speed Nectar and Water**

If you can carry all your fuel and hydration, it makes sense to set aside a small amount of water to rinse your mouth. This helps reduce sweetness and is better for your teeth.

For example, for a run requiring 1.5L water, 120g carbs, and 800mg sodium, I could carry:

One 300mL soft flask with plain water

Two 600mL soft flasks each with 60g carbs and 400mg sodium

The Speed Nectar is sweet, but after each drink of that I can take a small sip of plain water and rinse out my mouth before swallowing.

**2) Salty Water and Sweet Gels**

This option works well if you can carry everything but prefer not to drink sweet fluids continuously.

For example, for the same run, I could carry:

A 1.5L hydration bladder with 800mg sodium mixed in

Four 30g gels

The drink will be slightly salty, and all the sweetness comes from the gels, which are washed down with the salty water.

**3) Plain Water, Gels, and Salt Pills**

In this version, everything is separated. This can work well when you want to go as light as possible and can rely on water sources along the route—like during a race.

For example, for the same run, I would carry:

Four salt pills (200mg sodium each)

Four 30g gels

Plan to drink eight cups of water on the course (assuming ~200mL per cup)

Here I'd aim to take a gel just before the aid station, grab a cup of water at the beginning of an aid station, wash down a salt pill, then leave the aid station with a second cup to drink just after I leave.

**Making Your Fuel Work for You**

All of these options start from the same recipe. However, how you consume that fuel can be adapted to fit what you can carry, what's available on the course, your personal taste preferences, and how you like to take in water. As always, **begin with sound principles and adjust to make them work for you**.

## · Hydration ingredients ·

We're highlighting six ingredients that, despite their popularity, might not be the best for your endurance activities. From artificial sweeteners to unexpected carb sources, there's much to uncover about proper fueling and hydration.

## [**6 WORST Hydration & Fueling Ingredients**](https://www.youtube.com/watch?v=d3dqdpDKxzY)

Have any thoughts, comments, or questions that you'd like to share? Please [email](mailto:info@saturdaymorning.fit) us anytime!

Daniel

_Endurance Athlete, Coach, and Saturday Customer Support._