Few things are more demoralizing than a sudden, painful muscle cramp during a race, ride, or intense workout. Whether you’re racing a challenging enduro course, tackling a grueling climb on a mountain bike, or nearing the end of a marathon, cramping signals a failure in preparation, and it’s often more about lost electrolytes than just lost water.

During hot days and/or intense physical exertion, our sweat rates can be extreme, draining essential electrolytes that keep muscles firing and nerves functioning. This comprehensive guide breaks down the critical roles of Sodium, Potassium, and Magnesium, offering a clear strategy to keep you hydrated, cramp-free, and performing at your peak.

To beat the heat and the cramps, you need to know exactly what you’re losing. 

Sweat Rates and the Electrolytes You Lose

Sweat rates per individual vary for a variety of reasons. For our purposes, let’s say a rider averages a sweat rate of 1-1.5 liters per hour. So, a two hour ride through the woods might have a rider’s sweat loss at 2-3 liters. 

As we lose water and electrolytes while riding, we need to eat foods, or utilize electrolyte supplements, to replenish what we’ve lost in sweat.

Sodium: The Key Mineral for Cramp Prevention

Sodium helps us retain fluid and with nerve function. On average, we lose 1000 mg of sodium per liter of sweat, resulting in a loss of 2000 – 3000 mg on a 2 hour ride.

Potassium: Crucial for Muscle Function

Potassium helps with muscle function & cellular fluid balance. On average, we lose 150 mg of potassium per liter of sweat, resulting in a loss of 300 – 450 mg on a 2 hour ride.

Magnesium: For Energy and Muscle Relaxation

Magnesium helps with energy production and electrolyte balance. On average, we lose 20 mg of magnesium per liter, resulting in a loss of 40 – 60 mg on a 2 hour ride.

Chloride: A Hydration Partner

Chloride is a hydration partner working in tandem with other minerals and electrolytes. On average, we lose 1400 mg of chloride per liter, resulting in a loss of 2800 – 4200 mg on a 2 hour ride.

Best Ways to Consume Electrolytes Intra- and Post-Ride

During a break back at the truck, eating foods to replenish these necessary electrolytes is the best way to utilize the benefits of the whole food. Considering we’re wanting simple carbohydrates as well, eating rice with salt added is a great snack. A banana or orange is a welcomed fruit due to its carbohydrate and potassium mix. Salted almonds or cashews will help bring up your magnesium levels; eat nuts in small amounts intra-riding.

Since we’re on our bikes and riding, it’s tough to eat food to replenish the sweat and electrolyte loss. This is where supplements like LMNT or SaltStick Fastchews (weekend review) come into play. Mixing the proper amount into your hydration bladder, and remembering to drink, will keep a constant drip of what your body needs to stay hydrated and cramp free. 

Whatever avenue you leverage for replenishing your water and electrolyte loss, start by aiming for around 20oz of water an hour. Knowing that we’re averaging a lose of 1000 mg of sodium, 150 mg of potassium, and 20 mg of magnesium per liter of sweat, we should be trying to consume at least half of these numbers per hour of activity. Once you’re done riding, you’ll want to continue that trend for the hour after the ride.

Recommended Electrolyte Supplements & Further Reading

If you’re interested in knowing more about fueling for riding, we have a few other articles and videos for you to check out. Our Enduro Nutrition Cheat Sheet is written to help enduro racers have a starting place for their fueling and hydration strategy. Our 5 Simple Tips For Dirt Bike Nutrition is written to lightly introduce you to a few more concepts than we covered here.

Grabbing a gatorade at the gas station on the way to the trails or eating a banana as your bike warms up is better than nothing. But those aren’t examples of a hydration strategy, they’re a last ditch effort to pretend you’re taking your riding seriously. Riding dirt bikes is dangerous, especially when we bring the heat of summer into the equation. Use common sense and prepare for your ride one to two days before you’re on the trail. We want to see you excel while getting seat time. Let us know how it goes!

Cramp-Free Q&A: Your Electrolyte and Hydration FAQs

How much sodium should an athlete consume to prevent muscle cramps?

The average athlete loses around 1000 mg of sodium per liter of sweat. To prevent cramps during high-intensity activity, aim to consume at least 400–600 mg of sodium per hour of activity, usually via an electrolyte supplement.

Which electrolyte is most important for stopping cramps?

While Sodium is the primary electrolyte lost in sweat and is crucial for nerve function and fluid retention, Magnesium is essential for muscle relaxation. A deficiency in either can cause cramping, so a balanced intake of all three (Sodium, Potassium, and Magnesium) is required.

Do dirt bikers need different electrolyte supplements than other endurance athletes?

The essential minerals are the same, but the amount needed may be different. Dirt bikers often face extreme heat, heavy gear, and high exertion, leading to higher sweat rates than many runners or cyclists. This means dirt bikers typically need a supplement with a higher sodium concentration.

Can I just drink water to stop muscle cramps?

No. If you are cramping from prolonged exercise, the primary cause is likely an electrolyte imbalance. Drinking plain water dilutes the few remaining electrolytes in your body, which can actually make cramping and hyponatremia worse. You must replenish the lost sodium, potassium, and magnesium.

Dirt Bike Hydration Video on Youtube

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