Part 3: Electrolytes Demystified: The OCR Athlete’s Guide to electrolyte management

(Read Part 2)

In part 3 we continue our recommendation for our athlete's hydration strategy.

For our featured OCR athlete is a 6'3", 230-pound racer tackling three events this season. To complete this task electrolyte management is essential. Larger athletes generally sweat more, lose more sodium, and need higher fluid intake to maintain performance. But regardless of size, all OCR athletes benefit from dialing in their sodium intake.

Electrolytes, especially sodium, help regulate fluid balance, nerve signaling, and muscle function. Without enough, you risk cramps, nausea, fatigue, and even DNF’ing your race. Water alone won't cut it, especially at high effort levels in hot or mountainous environments.

One size does not fit it all. What works for your training partner may not work for you. That's why testing different products during training is a must. Try various formats: capsules, chews, drink mixes, and note how your stomach, energy, and performance respond.

OCR Athlete Sodium Needs: ~700–1000mg/hour

For athletes over 200 lbs. or in hot/hilly races, this is the sweet spot.

Product Guide:

Product	Sodium/Serving	Form	Servings/hr. for Larger Athletes
LMNT	1000mg	Drink Mix	1 stick/hr.
Tailwind	300mg	Drink Mix	2–3 scoops/hr.
SaltStick Caps	215mg	Capsule	3–4/hr.
SaltStick FastChews	100mg (2 chews)	Chew	14–20/hr.
Nuun Sport	300mg	Tablet	2–3/hr.
Skratch	380mg	Drink Mix	2–3/hr.
GU Roctane Electrolyte	140mg	Capsule	5–7/hr.
Precision Hydration 1000	1000mg	Drink Mix	1 stick/hr.

Sample Hourly Strategy:

• 1 LMNT stick in 16oz water

• 1 gel with 100mg sodium

• Optional: 2 SaltStick FastChews for top-off

Key Takeaways:

• Don’t rely on just water

• Space intake out over the hour

• Test products in training to avoid GI issues

• Adjust dosage based on heat, humidity, and elevation

Train your gut like you train your grip. With the right fuel and hydration, you don’t just survive an OCR, you can dominate it.