It's hot and humid. On a three hour ride I'll drop five pounds despite constant fluid replacement. I'll be light headed for a day after a ride and I am pounding the fluids, gatoraide, salt, etc. Is there a table or chart out there that gives guide lines for how much salt, potassium etc to take in before and or after a ride? A friend of mine uses salt tablets but how much is enough or too much? I need help here. Thanks.