I’m plannning to use cola on the run at IMC, but I notice that its salt content is very low compared to gatorade. For those who use coke on the run, what do you do to get enough salt into you?
My plan for the bike is a simple combination of gatorade, water and gels which should get me enough salt (about 600mg/hr) but there is no way that I could (or would want to) drink enough coke to get to that level per hour on the run.
I only use coke as a pick me up in the last legs. Before that I take on iso drinks, or salty stuff depending on how hot it is.
I wouldnt personally run the marathon on coke alone.
With apologies to the OP, this is more a general question to the audience - What’s the obsession with salt all about? Every drink, bar and gel, I see now is salt/sodium enhanced. Everyone has their salt pill routines all worked out down to the mg/minute. I don’t mean to dredge up the days gone by, but we never even gave this a thought years ago. I am just curious about it all.
I cycled a hard 100K yesterday with Endurance Formula Gatorade and two sodium enhanced Power-gels, but I felt no different than rides/races without this extra sodium stuff.
If I up my salt consumption in general during the summer when I’m exercising and sweating a lot, I’m far less likely to get killer migraines that time of year.
The person who suggested I try doing that has been a track coach for 30+ years, and is not the type to jump on new trends.
I did not use coke until half way through the marathon and had great results, so much so, I wish I had started earlier. I also ate straight salt packs and a slice of lemon early into the run and it seemed to get the haze out of my head. The catch is that I would have not noticed the need without a little experience of what works for me. I had some nutritional challenges the year before and had good results with the salt and coke.
Coke and Chicken Broth on the run is the nectar of the gods… Saved my CdA race… Late in the race when your body can’t deal with much else, sugar (with some caffiene) and salt can save the day…
I agree with you. I think there is an obsession with the salt issue. I know it is important and we need to make sure our salt intake is reasonable, but it seems like many of us have gone a bit overboard. I think some believe that if they get the perfect balance of salt they will be “much” faster on race day. Almost as if we can blame our slow times on our poor salt intake in the past.
Yes, salt intake is an important factor, but some seem to have made it THE important factor.
Please do not think I am aiming this at this post or any others in particular. It is just a general feeling I am getting. Perhaps salt intake is just a new topic to many on this forum and I should shut up.
On the same note…was curious what everyones salt routines are for iron distance?
My two cents…
Coming from someone who is looking for advice on salt intake (see my post earlier today), salt intake is ONE of the components I am trying to nail down before IMC. My hydration, nutrition, pacing, etc are also very, if not more important. But, I don’t need anyone to tell me to pace myself on the bike or to not eat a hamburger on the run. I already know that. Instead I am looking for information on a subject I know little about… ie. salt.
So, what may look like an obsession is simply a topic which people may not have a lot less experience with and are looking for information. Case in point; rroof told me that Endurolytes do not provide a usable source of electrolytes. This is news to me. Is it true? I still don’t know.
I agree with you. I think there is an obsession with the salt issue. I know it is important and we need to make sure our salt intake is reasonable, but it seems like many of us have gone a bit overboard. I think some believe that if they get the perfect balance of salt they will be “much” faster on race day. Almost as if we can blame our slow times on our poor salt intake in the past.
Yes, salt intake is an important factor, but some seem to have made it THE important factor.
Please do not think I am aiming this at this post or any others in particular. It is just a general feeling I am getting. Perhaps salt intake is just a new topic to many on this forum and I should shut up.
It is an important topic and was not trying make light of anyones interest and need for knowledge. It just seems to a hot topic this year compared to other periods of time. Like training schedules, aerodynamics of bike/wheels/helmets, sometimes we athletes seem to get stuck on one topic (good or bad) and salt intake for many is one of those topics.
Again, YES, it is important and if that is what you need to know right now then it is VERY important to you. And you deserve as much info as possible.
I was just trying to point out that many are putting a lot emphasis on salt intake when it is only a factor.
Good luck in training and finding out about your need for salt. I apologize if you took my response as anything negative.
Not to be cheeky, but there are two great sources of electrolytes on the IMC race course - Gatorade and Bananas.
These worked for me and many others for years. I know that there is a variation in sodium needs. However, have you tried the most basic, available and proven sources yet.
For me, the hard part is getting “it” right on race day. Simulating race conditions is tough, whether it be salt intake or heart rate/power. I think the best advice is to do your homework NOW- practice and see what works best before race day.
Frankly, a lot of what we do in training fails us during an ironman. Then we make up reality as we go through the day and must be willing to go to plan B, C, or D.
Some years bananas and gatorade work fine for me, other years (i think it is temperature related) I needed more salt.
I NEVER drink soda’s except in IM , where I drink Coke like it’s being taken off the shelves permanently. I usually try to wait till I feel that I’m starting to lose performance and think that it’ll get me going. Never any km marking or time in particular. Depending on the race and climate there will probably be sufficient electrolytes in your sports drink and in the gels you are taking… for most individuals.
In more humid and hot races , electrolytes and correct balance of water intake is very important. Hyponaetremia is very real and not pretty.
I recall reading what RROOF wrote about Endurolytes. Without out any “scientific” evidence , I would tend to agree with him .
I have stopped using Endurolytes after a near “seize-up” in IM Malaysia.
I just don’t think they provide sufficient sodium /magnesium /potassium ( 40mg / 25mg / 25mg ) per capsule.
I am now going to be using NUUN ( per tablet ):
Granted , it may be a bit trickier taking it “on the run” , but so far , so good.
I will be racing 2 HIM’s within the next 6 weeks. I’ll add further my findings regarding NUUN.
Wow , hand cramp , in triathlon !
Thought that only happened in high school or college 
Got the point though and I agree.
yup, salt can be a bit obsessive… BUT, personally, after a few years of struggling through cramps that would literally obliterate me on the run at many races Oly, Xterra, and Kona by upping my salt intake on the bike and the run my cramps are fairly under control now. Now it could also be that my body has just slowly adapted to being able to keep electrolyte levels in check by itself but all I know is that those little tabs sure seem like a lifesaver to me!
That being said, I think like everything else you should experiment a bit personally before you determing that you “need” anything. I have several friends who race well with no problems on just regular sports drink. They ask if they should up their salt intake. I tell them no, why up it when their bodies are already in balance to begin with…
I sure with that Hammer would up the electrolyte levels in their gels though, personally it would be great for me. On a global level probably great for marketing. On a real life scale, yeah, like you said, probably wouldn’t mean much at all;)
Hi Fleck
First off, I appreciate your contributions to this forum and I do not want you to think that i took any offense to your questioning the obsession with salt.
I guess my answer to the question “What’s the obsession with Salt all about” is that it is no different than my obsession with the type of socks I wear for the run, the type of shoes I wear, the type of bike I ride, the fit of the bike, the gearing and tires I will have, the race wheels I have selected, my swim stroke, whether I should be doing long slow distance or tempo work today and tomorrow, what kind of sports drink I will use, how much fluid I think I need during the bike and the run, how many carbs per hour I need during the race and on and on and on.
I get to do one ironman this year (two if things go real, real well) I would hate to blow my day because I forgot a detail in my nutrition plan.
I am not obsessing over salt any more than I am obsessing over all of the other details. What I am doing is attending to this detail.
The paricular question I have asked arises because my salt needs (as suggested by an experienced sport nutritionist) is something like 600-700 mg per hour for an IM. I get that on the bike thru gatorade and gels. If on the run I go exclusively with coke to get my required carbs, I will not get nearly the recommended amount of salt. I do not want to get to mile 18 and discover that I have a salt problem if I only use coke on the run.
Somone recommended Nuuns. I quickly looked at that product and believe that it is a pill you mix with 500ml of water. Not practical for me on the run.
The chicken soup idea is appealing. Does anyone know roughly how much salt there is in a cup of chicken soup?
I will also check into the suggestion of thermolytes.
Please do tell how many years ago was that again???
Living in the past must get soooooooooooooo tiring.
tfun~
**Living in the past must get soooooooooooooo tiring. **
Indeed, it might and I apologize for being a bore. However, this very subject came up in discussion recently with two coaches who have had considerable and significant success at the Ironman distance in years past and they were asking the same question and wondering what all the fuss is about.
As for me, my limited knowledge of the situation( BSc in Biochemisty and Human Physiology and 15+ years of triathlon racing) is that there is a need for salt/sodium and that there is a range in peoples needs. Some are fine on what they get in “normal” food/hydration options, while others will need extraordinary supplementation and for these folks it has allowed them to go harder for longer than they ever could. However, what I see is virtually everyone reaching for the salt supplements without a second thought and the whole industry jumping on the band wagon. I am sure there is no harm, but perhaps their may be. That’s all I was questioning and again, I apologize if I have offended anyone.
Its very hard to have a fixed plan for salt as you wont know how hot it is until the race is on.
It could well be hotter or cooler than you envisaged, and that can change things dramatically.
I guess I’m kinda saying - be aware of salts, but dont stick slavishly to something that could be wholly innapropriate on the day.