Soduim Question

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2012-08-25 10:24 AM

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Subject: Soduim Question
Newbie question....How do you guys handle your salt?  I am usually okay (hot humid Tennessee) without salt supplements on a 60 mile ride or 15 mile run.  I have a HIM coming up and I know that I'll have to replenish somehow.  I have tried Nuun.  Can't stand it.  Gatorade is too harsh on my stomach.  I feel pretty good about my nutrition plan which includes Powerbars, GU, and Chomps but not sure if that's enough to replenish my sodium loss.  I still have 5 weeks to experiment so any ideas would be appreciated.  Thanks for the help.

2012-08-25 11:15 AM
in reply to: #4379921

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Subject: RE: Soduim Question
I used the margarita flavored cliff blocks with success.  These ones have extra sodium.  I used to suffer huge cramps while on the bike until I switched to these.  Good luck with your race.
2012-08-25 11:41 AM
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Subject: RE: Soduim Question
I'll try those. Thanks.
2012-08-25 4:57 PM
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Subject: RE: Soduim Question
SaltStick capsules?
2012-08-25 5:42 PM
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Subject: RE: Soduim Question
Are you sure you need sodium supplements? Ive never needed them, but know others that find they help alleviate cramping.
2012-08-25 7:00 PM
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Subject: RE: Soduim Question
No, I'm not sure. Feel like I need to experiment to see what i can/can't handle. Doing Augusta HIM and the humidity can be worse than in Tennessee. I've never cramped but want to be fully prepared.

2012-08-25 8:27 PM
in reply to: #4379921

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Subject: RE: Soduim Question
My coach had me start taking thermotabs to bring up my sodium. He suggests a total of 1000 an hour, but I'm taking it slow and going with 800 mg an hour. I'm already used to 300 mg in training, so it wasn't a huge jump. So far, no problems. And reduced cramping.
2012-08-25 8:33 PM
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Subject: RE: Soduim Question
i use Fizz tablets or Enduralytes; both made by Hammer
2012-08-28 12:01 PM
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Subject: RE: Soduim Question
x2 on the Clif Shot Bloks Margarita flavor. That, coupled with Gatorade G2 -not regular Gatorade- has alleviated my cramps. I can't tolerate the sugar in regular Gatorade. I live in the humid sweaty south and I melt in the heat. I started with half G2/half water but it wasn't until I went all G2 that I stopped having quad cramps on the run. I did not care for Nunn or Heed. Start trying different combinations and you'll find what works for you.
2012-08-28 1:12 PM
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Subject: RE: Soduim Question
The margarita shot blocks are pretty good.  I've switched from using those to using S caps and Endurolytes.  S caps are a sodium/potassium pill, and endurolytes are a full electrolyte pill(less sodium than s caps).
2012-08-28 8:26 PM
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Subject: RE: Soduim Question
My semi-informed opinion (I'm not a doctor)
 
I think you *can* drink a fair bit of sodium and tolerate it. Not enough to keep up with losses, but probably enough to avoid hyponatrimia unless you're out there a long time, sweating buckets, and not drinking enough. I tolerate dilute gatorade better than full strength, but for a race I'd probably just take a drink of gatorade + water to keep happy. But if you tolerate losses for rides and runs that long (60 and 15), then I think you're going to be good with any moderate replacement in keeping hydrated.
 
 
For the side topic...I would offer a counterpoint to the salt/cramps discussion:
 
Med Sci Sports Exerc. 2005 Jul;37(7):1081-5. Serum electrolytes in Ironman triathletes with exercise-associated muscle cramping.

 Sulzer NU, Schwellnus MP, Noakes TD.

 "CONCLUSION: Acute EAMC [exercise-associated muscle cramping] in ironman triathletes is not associated with a greater percent body mass loss or clinically significant differences in serum electrolyte concentrations. The increased EMG activity of cramping muscles may reflect increased neuromuscular activity."

 

The cause of cramping isn't known AFAIK, but I'd suspect muscle failure due to insufficient training (fatigue resistance) before salt and/or water loss at this point. Of course YMMV, so do whatever floats your boat.  -J

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