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I don't think you risk overheating your alternator. I haven't in seven or eight years.
On the fuel savings, it is hard to test with our imprecise equipment and methods. I am confident it is worth about 3 mpg to me, but I cannot prove it in any rigorous sense of "proof."
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See my car's mod & maintenance thread and my electric bicycle's thread for ongoing projects. I will rebuild Black and Green over decades as parts die, until it becomes a different car of roughly the same shape and color. My minimum fuel economy goal is 55 mpg while averaging posted speed limits. I generally top 60 mpg. See also my Honda manual transmission specs thread.
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