The Lava Salt Brand is very concentrated and (as the label says) can cause stomach problems. There are other options like EnduroLytes from ww.e-caps.com that are less concentrated and seem to be easier on the stomach but you have to take more. Without much time to test either take 1 Lava Tablet per hour and make sure to wash it down with plenty of water (20oz is recommended in the instructions) or take the E-Caps, one every 15 mins with water and see how many you can get in.

I took 22 caps of the E-Caps at Ralphs 1/2 last week and still had some cramping at the end of the run. I usually don't cramp with the Lava Salt, but I usually need to visit the port-o-let halfway through the run due to stomach issues.

Another option is pickle juice. It has the highest concentraction of sodium per volume of liquid, but I've never tried it. Something about a big warm glass of pickle juice at the start of the run doesn't seem to refreshing.

Good Luck.

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Ross Hoopingarner

Last year at the Gulf Coast Tri (Half IM), it was EXTREMELY hot. I had never trained or race with salt before, but with the temp @ 95 and the humidity @ 85% the day before the race, I figured I'd rather take the chance. I brought along three Lava salt tablets and took 2 on the bike and another on the way out of T2. There were cramping bodies strewn about the sides of the road. I heard around 400 DNFed. I can't speak for all, but I think the salt was good for me. I'll be using it in my long races this year.

on the e-caps site someone referred to there is a book called The Endurance Athletes Guide to success that has a section "Electrolyte replacement". It point to the use of e-caps but it will give you some good info.

You can pour the content of the lava salts or endurolytes into your drink so you will be taking electrolytes gradually. This way it may be more efficient and gentler on your stomach.

On the run you can put one in the gel flask and mix it with gel and water. I advise you to test the formula first as you can make the resulting concoction to salty, which isn’t to nice when warm.