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My Take on Electrolyte Consumption
By Bad Ben
I've found (from experience) that I need more electrolytes during an event than
what I thought I needed. I'm still working on optimizing that aspect; but with all of the factors involved (ie: heat,
humidity, dryness, wind, sun, exertion rate, altitude, etc), it can be difficult. My rule of thumb is usually (at least)
350 mg of sodium for every 60-90 minutes of running, for races with temps over 60F. When the heat, humidity or exertion
rate is higher, then 350 mg of sodium for every 45-60 minutes works. Keep in mind, I sweat a lot, but even runners who
weigh 50 lbs less than me, take this same amount.
Why do I talk about sodium? Sodium is the element that you will lose the most in sweat. There are high
amounts of Potassium is in a lot of sports products for some reason, but the ratio from sweat loss is about 90/10 of Sodium/Potassium.
You can tell when you get far behind on sodium intake by these indicators: swelling of the hands (and feet), water
sloshing in your stomach, calf cramps (or any other muscle cramps), and nausea. The swelling of the hands and feet factor
has a lot to do with runners getting blisters on their feet. I normally don't get blisters anymore, even in 100-milers,
due to having the electrolyte issue "dialed-in" better. Sloshing in your stomach is caused by your body not letting
in any more low-sodium fluid or food, which would dilute your blood electrolyte levels even more. And muscle cramps
are caused almost exclusively by low electrolyte levels.
Sometimes you will have no indication of a low electrolyte balance during the race, but the next morning after the
race, you'll have swelling and stiffness. This can make traveling back from an event problematic, if you have to drive
or fly long distances.
My favorite brand of electolyte is SUCCEED, which you can get locally at Gribbles on 119th St & Quivira. Endurolyte (brand) from Hammer Nutrition are fine
to take occasionally, but in ultra events lasting 8 hours or more, their high potassium to sodium level can be problematic
for some runners. They also don't have as much sodium in them, so you have to take (and buy) more to get the same effect
as with the SUCCEED brand, so there's not as much "bang for your buck." I usually use this strategy in a 100-miler:
I take 3 Succeed capsules for every 1 Endurolyte (over time). Yes, I mix them. Endurolytes have more magnesium
as "trace minerals" in them than Succeed, and the magnesium comes in handy late in a 50 or 100-miler. Again, this is
what myself (and other ultrarunners and ultracyclists) have gleaned from experience, and from exchanging our successful strategies.
This Summer, try differing electrolyte approaches during your "experiment of one," while on long runs in the heat
and humidity.
Everybody's body is different. Find a strategy that works for YOU.
Here are other brands to check out: SaltStick, Lava Salts, Zym, and Nuun.
I've had a
sample tube of Nuun, before. I guess it would be fine for someone doing a 5K or 10K race, but it is a VERY EXPENSIVE
product for the piddling amount of sodium you get with each dose. It's "fizzy," though, so it must be fun...right???
Some good hydration-related articles:
Water/Electrolyte Balance Table
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