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electrolyte replacement
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 2005-02-28 2:21 AM |
Extreme Veteran  412  las vegas |  Subject: electrolyte replacementi did a ten mile run today and when i got home i noticed that my face, chin and visor were covered in salt from sweating. i wore my camelbak and ate half of a gu packet during my run, but i need suggestions for how to replace all the salt that i lose while i'm running. i think it's affecting my ability to get through my runs effectively, because i fall apart at the end. i don't know if the gu is supposed to help with that or if there is something else i can use to replenish myself during long runs. any suggestions would help! thanks! |
| 2005-02-28 7:51 AM in reply to: #123282 |
Expert 1166  Colchester, CT | Subject: RE: electrolyte replacement Cristin What do you put in your camelbak. Are you using water, or gatorade or something like gatorade? Gatorade contains sodium (and if you can get the endurance formula gatorade, the sodium content is almost twice as much per serving as regular gatorade) that should help you replace what you lose. Also make sure you are drinking enough. Weigh yourself before and after you run to see how much weight you are losing. I read somewhere that even 2% loss of body weight can affect performance. If you are losing that much, you need to drink more while running. Chris |
| 2005-02-28 7:51 AM in reply to: #123282 |
Expert 1166 Colchester, CT | Subject: RE: electrolyte replacement |
| 2005-02-28 10:03 AM in reply to: #123282 |
Extreme Veteran 412 las vegas | Subject: RE: electrolyte replacement i have water in my camelbak and i'm pretty sure i'm drinking enough. i'll try weighing myself before and after my next long run and see what my weight loss is. as far as the gatorade goes...should i be taking just gatorade, or putting some in the water? |
| 2005-02-28 10:08 AM in reply to: #123282 |
Pro 3870  Virginia Beach, VA | Subject: RE: electrolyte replacement For a long training run you'd probably be better using a 50/50 gator/water mix in your pack. You could also try Accelerade which is similar to Gator but has a little prot. in it. If you prefer to stick with straight water and goo, then you can get sodium replacement tabs to carry along with you...just pop a couple along the run. Joel |
| 2005-02-28 11:16 AM in reply to: #123282 |
Elite 3498 Chicago | Subject: RE: electrolyte replacement Be cautious using gatorade on "long" runs such as a 10 miler. The reason is that gatorade uses simple sugars while other drinks use complex carbohydrates. This means that ounce for ounce you'll be getting less electrolyte/energy replacement with gatorade (and other things containing simple sugars) compared to things you injest containing complex carbs. If you switch to using 1 gu every 30-45 min and drink only water, that should suffice for you. However, if you're sweat is constantly cursty (aka MUCH salt content) you may simply pop a salt tablet every hour. |
| 2005-02-28 2:54 PM in reply to: #123282 |
Champion 6285 Beautiful Sonoma County | Subject: RE: electrolyte replacement My recipe for home-made Gatorade: 2liter bottle 1 packet of Koolaid 10 tbsp sugar 1 tsp Morton's Lite Salt (it has potassium and other salts) water to fill the bottle You can change the amount of sugar to suit your taste, but remember that your body uses it during your workout. For hot races and workouts, I'll increase the salt too. I've heard of people adding salt to lemonade and other fruit drinks to get away from the processed sugar, so that would work too. But the most important thing to remember is that your body can only absorb so much liquid and food DURING your workout. It's best to pre-hydrate if you're concerned about fluid and salt levels. Edited by madkat 2005-02-28 2:55 PM |
| 2005-02-28 3:08 PM in reply to: #123546 |
Elite 3498 Chicago | Subject: RE: electrolyte replacement madkat - 2005-02-28 1:54 PM My recipe for home-made Gatorade: 2liter bottle 1 packet of Koolaid 10 tbsp sugar 1 tsp Morton's Lite Salt (it has potassium and other salts) water to fill the bottle You can change the amount of sugar to suit your taste, but remember that your body uses it during your workout. For hot races and workouts, I'll increase the salt too. I've heard of people adding salt to lemonade and other fruit drinks to get away from the processed sugar, so that would work too. But the most important thing to remember is that your body can only absorb so much liquid and food DURING your workout. It's best to pre-hydrate if you're concerned about fluid and salt levels. Just take heed of simple sugars vs complex carbs for workouts lasting longer then 2-3 hours. |
| 2005-03-01 1:05 AM in reply to: #123282 |
Extreme Veteran 412 las vegas | Subject: RE: electrolyte replacement thanks for all your suggestions. i have a 13 mile run this weekend, so i'll give your suggestions a whirl and report back on sunday. thanks!!  |
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