What You Actually Need in Your Hard Enduro Hydration Pack (And What You Don’t

Walk down the supplement aisle or scroll endurance fuel websites and you’ll see hydration mixes packed with everything from protein and magnesium to beta-alanine and a range of other exotic minerals. It looks impressive — but most of it has no place in a hydration pack, especially for hard enduro.

Hydration during riding isn’t about nutrition completeness. It’s about delivering energy and fluid efficiently while the body is under stress.

Here’s what actually matters — and why most add-ins are unnecessary or actively unhelpful.

The Only Things Your Hydration Pack Needs

1. Carbohydrates (Energy)

Hard enduro is a carbohydrate-driven sport. High heart rate, constant clutch work, balance correction, and heat all rely on glycogen.

Your hydration pack should deliver:

• Easily absorbed carbohydrates

• In sufficient quantity to match energy output

• Without upsetting the gut

If carbs aren’t present — or are under-dosed — performance drops fast.

2. Sodium (Hydration & Function)

Sodium is not optional. It supports:

• Fluid absorption

• Blood volume

• Nerve signalling

• Muscle contraction

  
  

Sweat losses in hard enduro — especially in hot conditions — are extreme. Replacing water without sodium accelerates dehydration.

Potassium, calcium, and magnesium play roles in the body, but sodium is the dominant electrolyte lost in sweat and the only one that must be replaced aggressively during riding.

3. Water (The Delivery System)

Water isn’t just hydration — it’s how carbs and sodium enter the system.

Your mix must:

• Dissolve fully

• Remain stable in heat

• Flow easily through a hydration bladder

  
  

Anything that compromises this reduces intake when you need it most.

Ingredients You Don’t Need (And Why)

Ingredient	Why It’s Added	Why You Don’t Need It During Riding
Protein	Associated with recovery and muscle repair	Slows gastric emptying, increases gut discomfort, and competes with carbohydrate absorption. Protein is for post‑ride recovery, not during riding.
Calcium	Perceived electrolyte “completeness”	Not significantly lost in sweat, does not improve acute hydration or prevent cramps during exercise.
Magnesium	Marketed as anti‑cramp	Cramping is primarily related to fatigue and sodium loss; magnesium absorption is slow and excess can cause GI distress.
Potassium	Included to appear balanced or advanced	Sweat losses are small compared to sodium; acute replacement does not improve hydration and can slow absorption.
Beta‑Alanine	Known performance supplement	Requires weeks of loading, minimal benefit for endurance riding, and can cause distracting tingling sensations.
Creatine	Strong association with strength and power	Works via long‑term muscle saturation, provides no immediate hydration or endurance benefit, and adds unnecessary complexity.
BCAAs / Amino Acids	Linked to muscle preservation	No proven performance benefit during riding, increases bitterness and drink osmolarity, slowing absorption.
Heavy Flavouring / Sweeteners	Improves first‑sip taste	Causes palate fatigue, nausea in heat, and reduced intake over long rides.

Why Simple Always Wins in Hard Enduro

During hard enduro, the body diverts blood away from digestion toward working muscles and heat regulation.

This means:

• Absorption is already compromised

• Complexity increases failure risk

• Anything unnecessary becomes a liability

  
  

The best hydration mix is boring — because it works.

The Takeaway

Your hydration pack is not a multivitamin, a recovery shake, or a supplement stack.

It is an endurance fuel delivery system.

For hard enduro, that means:

• Carbohydrates for energy

• Sodium for hydration and function

• Water as the carrier

  
  

Everything else is either irrelevant, mistimed, or counterproductive.

Stay relentless.