Originally Posted by redlude97

The newest data is showing athletes can consume up to ~140g/hr of carbohydrates at close to a 1:1 ratio of glucose:fructose. Table sugar is exactly 1:1. I've been doing just straight sugar for training in the 100g/hr range. You can mix it at 2-3x in 1 bottle and rinse with water. Sodium citrate has more sodium per gram so i use that instead of table salt if needed in hot weather.