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About salt tabs...

mpaliosmpalios
in General Training Discussions

I've never done a workout using salt tabs.  I bought SaltStick tabs this week, and will use them in my 3h long ride on Saturday (HIM Intermediate, week 9).  how much extra water do I need to take in?

I was going to try and take in regular calories (4xPowerbar IM drink) + one salt tab/hour.  Last long ride, I did 3 aero bottles of water, and was a bit salty and dehydrated.

Thanks for guidance.

Comments

  • jwpicciottojwpicciotto
    No "extra" water should be needed. The salt tabs are just to increase you electrolyte intake. If you are taking down enough liquid without the salt tabs, then you will be taking down enough with the salt tabes. If the IM Drink was 24 ounces then you were taking down about 56 ounces of water per hour ((4 x 24 ounces IM + 3 x 24 Ounces water)/3 hours)) well within the range for adequate hydration depending on the weather there in Tampa

    What led you to feel that you were dehydrated?
  • mpaliosmpalios
    legs were cramping slightly, and I was very fatigued the last 20 minutes or so of the ride. That, and I just "knew", you know?

    Tomorrow, I'm going to give my nutrition a bit of a rehearsal before my last race rehearsal...4 bottles of IM Powerbar drink + a salt tab every hour + four water bottles...see how I feel afterwards.
  • NortonNorton
    Read Kitima's invaluable guidance regarding salt, hydration and nutrition over on the Wiki. She wrote the truth!
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