What Do Cyclists Put in Their Water to Stop Cramping?

Quick Answer: Most cyclists add electrolytes to their bottles—primarily sodium, plus potassium and magnesium—to keep muscles firing and prevent cramps. The simplest, cleanest option is electrolyte drops (I use Elete). Tablets, powders, coconut water, or a DIY salt + citrus mix also work. Match your add-in to the ride length, heat, and your sweat rate.

Short version: cramps are often an electrolyte + fluid mismatch. Fix the minerals, not just the water.

Cyclist drinking from water bottle during a hot ride to stay hydrated and prevent cramps

What to Add to Your Bottles (Fast Options)

  1. Electrolyte Drops (Top Pick: Elete)
    Zero sugar, zero dyes, precise control. Add a few drops per bottle and you’re done.
  2. Electrolyte Tablets / Powders
    Pre-measured and portable; flavors vary; some include sugar (good for long efforts, not ideal if you’re watching calories).
  3. DIY: Pinch of Salt + Citrus
    In a 21–24 oz bottle: ~⅛ tsp table salt + squeeze of lemon or lime. Cheap, effective, and no dyes. (Optional: a tiny splash of juice for taste.)
  4. Coconut Water (Natural Option)
    Potassium-heavy; mix 50/50 with water if it’s too sweet for you.
  5. Sports Drinks (Use Intentionally)
    Helpful on long/hot rides when you need carbs and electrolytes. Otherwise, added sugar can work against weight goals.

How Much Should You Add?

  • Elete Drops: follow label; typically ~½ to 1 serving per 21–24 oz bottle. In extreme heat, bump slightly.
  • Tablets/Powders: 1 tablet/scoop per bottle (check sodium mg; 300–600 mg per bottle is a common range for hot rides).
  • DIY Salt: start with ~⅛ tsp per bottle; adjust to taste and sweat rate.
My Simple Anti-Cramp Setup
  1. Daily rides: Elete electrolyte drops in every bottle.
  2. Long/hot days: add an electrolyte tablet to one bottle.
  3. Budget backup: DIY ⅛ tsp salt + lemon in a pinch.
Links are affiliate; it costs you nothing and helps keep this blog rolling.

Pro Tips to Actually Prevent Cramps

  • Start topped off: add electrolytes to the first bottle of the ride, not just after cramps start.
  • Match heat + sweat: hotter day = more sodium. Clear sweat stains or salt crust on kit? You’re a salty sweater—dose accordingly.
  • Don’t chase every cramp with sugar: use carbs when needed, but rely on electrolytes for the cramp fix.
  • Train the position: some “cramps” are fatigue from low cadence or poor fit. Spin easier gears and check your saddle height.

Related: Riding Through the Heat: Summer Safety Tips for Cyclists Who Train Long

· When Everything Goes Wrong on a Ride: A Cyclist’s Survival Guide

FAQs

What’s the fastest fix mid-ride?

Take a few swigs of an electrolyte-heavy bottle (drops or a tablet). Gently spin, don’t mash. Stretch after the spasm eases, not during the worst of it.

Can I just use table salt?

Yes, in a pinch. Sodium handles most cramp issues. Potassium and magnesium help, but sodium is the big lever for heavy sweaters.

How do I know I’m under-salting?

Frequent cramps in heat, headaches after rides, or crusty salt rings on your jersey/helmet straps. Try increasing sodium per bottle and see if symptoms drop.

Last Updated: October 11, 2025
Location: Lubbock, TX, USA

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