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She followed a simple strategy during the race, aiming to consume three 600ml bottles which each contained 80 grams of maltodextrin. By sticking to this plan, she comfortably met the carbohydrate [recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/), effectively fueling this stage and aiding her recovery ahead of the next one.\n","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Emily’s hydration also came from the same fuel-focused bottles of energy drink mix, to which she added some salt. While not optimal for taste, salt is 39% sodium so she would still have been replenishing a decent amount of her electrolyte losses. A strategy like this keeps things simple as everything she needs is in one bottle, but it makes it harder to quantify and match her losses compared to using [electrolyte tablets](https://www.precisionhydration.com/collections/low-calorie-electrolyte-supplements-for-hydration/). Emily might want to consider [decoupling](https://www.precisionhydration.com/performance-advice/nutrition/combining-carbs-and-electrolytes/) her fuel and hydration strategy in the future, as this provides greater flexibility. This could be especially beneficial in hot conditions as it would allow her to adjust her carb, sodium and fluid intake independently, depending on conditions and demands of the day. \n","commentsCaffeineOverall":null,"commentsAthlete":"Overall, I thought the race went really well.\n","commentsFuture":"Emily had a great race at Stage 2 of Valley of the Sun, and her simple and effective fuel and hydration strategy helped lead fellow teammate [Marlies Mejias Garcia](https://precisionhydration.com/athletes/case-studies/cycling/marlies-mejias-garcia/15-02-2025/) out, who went on to take the win. Getting a [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) will help Emily fine-tune her hydration strategy for future races, and will be especially useful for hotter and longer races where sweat losses build up.\n","intakeSodiumOverallTotal":1404,"intakeSodiumOverallPerhour":505,"intakeSodiumBikerunTotal":1170,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":1170,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":0,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":267,"intakeCarbOverallPerhour":96,"intakeCarbBikerunTotal":240,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":240,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":0,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":1800,"intakeFluidOverallPerhour":648,"intakeFluidBikerunTotal":1800,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":1800,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":0,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":0,"intakeCaffeineOverallPerkilogram":null,"intakeCaffeineBikerunTotal":0,"intakeCaffeineBikerunPerkilogram":null,"intakeCaffeineBikeTotal":0,"intakeCaffeineBikePerkilogram":null,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":null,"intakeRelativesodiumOverall":780,"intakeRelativesodiumBikerun":null,"intakeRelativesodiumBike":null,"intakeRelativesodiumRun":null},"athleteProfile":null,"matchedProducts":{"nodes":[]},"relatedStats":{"edges":[{"node":{"index":1037,"publish":"TRUE","athleteFirstName":"Sophie","athleteGender":"Female","athleteLastName":"Wright","athleteSlug":"sophie-wright","athleteSkill":"Professional","olympics":null,"raceDate":"2026/02/14","raceToplevelSport":"Cycling","raceSecondlevelSport":"Gravel","raceSportSubcategory":"Santa 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