Electolyte Intake Amounts

kurshing

So, I have worked with Penny a little bit (via the forums) on getting rid a some cramping issues during swimming...and hydration seems to have been the issue.  Now, I am hydrated, and I am eating well (balanced diet, veggies, fruits, lots of chicken, and some white rice mixed with a sandwich and salads from time to time)...and I went out for my first longer outdoor ride today and started getting that feeling that I was going to cramp at any time.  I am a pretty salty sweater, and, I have read that the recommended intake of electrolytes is 300-600mg/hour, with about 20 ounces of water (from Hammer's 'Fueling Handbook').  Is that right?  It also suggested in the book that some experts even recommend more like 700+mg/hr.

So, knowing that cramps are usually avoided with hydration and electrolyte intake...if I strive to take in something like 20-24 ounces of water and 600-800mg of an electrolyte supplement (like Nuun or Enduralytes from Hammer)...does that sound appropriate?

For the record, today I took in 40 ounces of water, 20 ounces of a concentrated sports drink (no sugar)...and both my waters had 1.5 Nuun tablets in them...which should have been roughly 500mg of electrolytes...and I did 56 miles in 2:45.

Thanks for your help!

penlynwilson

Posted By Stephen Anderson on 07 Mar 2010 03:43 PM

So, I have worked with Penny a little bit (via the forums) on getting rid a some cramping issues during swimming...and hydration seems to have been the issue.  Now, I am hydrated, and I am eating well (balanced diet, veggies, fruits, lots of chicken, and some white rice mixed with a sandwich and salads from time to time)...and I went out for my first longer outdoor ride today and started getting that feeling that I was going to cramp at any time.  I am a pretty salty sweater, and, I have read that the recommended intake of electrolytes is 300-600mg/hour, with about 20 ounces of water (from Hammer's 'Fueling Handbook').  Is that right?  It also suggested in the book that some experts even recommend more like 700+mg/hr.

So, knowing that cramps are usually avoided with hydration and electrolyte intake...if I strive to take in something like 20-24 ounces of water and 600-800mg of an electrolyte supplement (like Nuun or Enduralytes from Hammer)...does that sound appropriate?

For the record, today I took in 40 ounces of water, 20 ounces of a concentrated sports drink (no sugar)...and both my waters had 1.5 Nuun tablets in them...which should have been roughly 500mg of electrolytes...and I did 56 miles in 2:45.

Thanks for your help!

 

Stephen:

The rule of thumb I use is 500 - 1000 mg per every 32 oz (4 cups) of fluid.  If you are a salty sweater, you may need up to 2000+ mg/hour, but don't start that high.  I'm not a fan of Endurlytes and can't quickly find the amount of sodium in Nuun.  For those who need a lot of sodium I recommend S! Caps (http://www.succeedscaps.com/main_scaps.html).   S!Caps have 341 mg of sodium (not NaCl - just sodium) per cap.  This means taking a lot less caps than Endurlytes.  I have plenty of clients (and people in EN) who have had great success with these.

Another option is to pre-load by drinking some regular (not low sodium) chicken broth prior to working out.  I'd go up to 2000mgs that way.  Again, something to try and see how it goes.

Hope that helps!

 

Norton

Upping my sodium intake was one of the key components to finally nailing the IM distance last fall. In the past I had to pee at least 8 times on the bike and 6 times on the run; no more. 2xbike, 2xrun, thats it, much faster. Without enough sodium my body was trying to balance itself with all the fluid intake, hence the frequent peeing. I was able to retain fluids for my hard-working muscles, so the suffering/PE went way down as well. I used the SaltStick product; worked well for me.

David R

I'm a pretty salty sweater myself and  have had issues with cramping.  When I'm done with a ride I feel like I have been rolling around on the beach and am covered with sand I have so much salt on me.  I started using S!caps and they really helped me.  What's nice  you don't have to take a lot of pills.  I am still expirimenting but taking one every 20 minutes seems to work pretty good. 

Coach Patrick

take a look at daily hydration; if you are like me you are constantly dehydrated but do well w/ fluids when exerciseing. Sometimes that's too late!
P

tgarson

I'm not sure if I'm the only EFS user here, but it seems that everyone else is big into Infinit. All the same, after some disastarous cramps during varios races while trying to use Endurolytes to try and suppliment my hydration I switched to First Endurance and I have no intentions to going back. I've all but abandoned any of my former Hammer products for the First Endurance equivalent.



IMHO, EFS > HEED, Ultragen > Recoverite, Liquishot >> Hammer Gel

But, going back to electrolytes, the new EFS mix has 1160mg of electrolytes/serving, it gets the job done for me.

http://www.firstendurance.com/nutri...t_id=81894

Steven Ford

Penny, what is your thoughts of someone like me who has high blood pressure using S Caps. I try to limit my salt take normally but I find I too pee alot. Do you think using them during long duration workouts/races would be okay.

 

Thanks

penlynwilson

Posted By Trevor Garson on 31 Mar 2010 07:19 AM

I'm not sure if I'm the only EFS user here, but it seems that everyone else is big into Infinit. All the same, after some disastarous cramps during varios races while trying to use Endurolytes to try and suppliment my hydration I switched to First Endurance and I have no intentions to going back. I've all but abandoned any of my former Hammer products for the First Endurance equivalent.



IMHO, EFS > HEED, Ultragen > Recoverite, Liquishot >> Hammer Gel

But, going back to electrolytes, the new EFS mix has 1160mg of electrolytes/serving, it gets the job done for me.

http://www.firstendurance.com/nutri...t_id=81894

I'm not a fan of endurolytes (or really Hammer products).  For those who really do need electrolytes, I recommend Succeed Caps.  http://www.succeedscaps.com/main_scaps.html ; They have 341 mg sodium per capsule.

 

 

penlynwilson

Posted By Steven Ford on 31 Mar 2010 07:32 AM

Penny, what is your thoughts of someone like me who has high blood pressure using S Caps. I try to limit my salt take normally but I find I too pee alot. Do you think using them during long duration workouts/races would be okay.

 

Thanks

Have you had problems cramping?  If so, you can use electrolytes.  However, I would calculate how much you'll use by doing a sweat trial in similar conditions to your race.  When you figure out how much fluid you are losing, I'd recommend about 800 mg per quart (4 cups) of fluid lost.

 

 

David Flint

@Penny - hi Penny, never used electrolyte/salt tablets before and need to look into this - i have a local (UK based) supplier that does sell its own product - be great if you can compare with S!caps for me. Would be a cheaper alternative than buying in US etc - I'll do that if all else fails. Thanks, Dave

Here's the breakdown of 'my product' - I couldn't see any info on the S!caps site as to the ratios to comapre them with, maybe on the bottle?

Nutritional details (per tablet): 320mg Chloride, 210mg Sodium, 60mg Potassium, 30mg Calcium, 6mg Magnesium.

Ingredients: Sodium Chloride, Microcrystalline Cellulose, Potassium Sulphate, Di Calcium Phosphate, Magnesium Oxide, Magnesium Stearate.

penlynwilson

Posted By David Flint on 31 Mar 2010 09:14 AM

@Penny - hi Penny, never used electrolyte/salt tablets before and need to look into this - i have a local (UK based) supplier that does sell its own product - be great if you can compare with S!caps for me. Would be a cheaper alternative than buying in US etc - I'll do that if all else fails. Thanks, Dave



Here's the breakdown of 'my product' - I couldn't see any info on the S!caps site as to the ratios to comapre them with, maybe on the bottle?



Nutritional details (per tablet): 320mg Chloride, 210mg Sodium, 60mg Potassium, 30mg Calcium, 6mg Magnesium.



Ingredients: Sodium Chloride, Microcrystalline Cellulose, Potassium Sulphate, Di Calcium Phosphate, Magnesium Oxide, Magnesium Stearate.

 

David: are you using a sports beverage with electrolytes?  You may or may not need them.  I start talking about them with people when cramping becomes an issue or if they are salty sweaters.  You might take a look at the Sweat Trial thread, do one and see what the results are.

That product you mention looks fine - if you need it.