[kim]

For the body to uptake fluid effectively, you will need to add both sugar and salt. The bodys ability to uptake fluid is significantly increased if you add sugar and salt. This is essentially what all the sports drinks are.

An easy mix is half coke cola and half water with about a teaspoon of salt for 3 liters. The salt does not improve the taste at all !, but is needed.
I leave the drinkbag in the freezer overnight so the stuff is very cold, make it easier to drink.

I suffer badly from cramps, but the painkillers usually fix this. The fitter I am the less cramps I get. Also multi vitamins seems to help. I start taking these a day before a race and also in the morning before the race.

Will try Dingo recepie, tho