I got some salt stick tablets. I took one last week before a training run to try them out. I think it dehydrated me. Do I need to drink more water than usual with these? Makes me nervous now about taking them.
I get some pretty bad cramps sometimes when running so I’m trying some new things otherwise wouldnt try them.
Thoughts
It may have caused a de-hydrative affect.
Firstly, I am neither a doctor nor dietician, so any insight I offer is a layman’s.
My .02 cents: You don’t need salt tablets. I ran 154 miles in the Sahara Desert and 105 miles along the Jordanian/Iraqi border without them. You just need good hydration and perhaps a sports drink with some small amount of sodium.
My layman’s understanding is that excessive sodium supplementation requires water to assimilate into the digestive system. That water needs to come from somewhere, and it can be “shunted” to the GI system to assist in the process to the detriment of other uses throughout the body.
Again- totally layman’s perspective here, but I think it is reasonable to suggest that sodium supplementation in general is not required for what you and I are doing.
It may have caused a de-hydrative affect.
Firstly, I am neither a doctor nor dietician, so any insight I offer is a layman’s.
My .02 cents: You don’t need salt tablets. I ran 154 miles in the Sahara Desert and 105 miles along the Jordanian/Iraqi border without them. You just need good hydration and perhaps a sports drink with some small amount of sodium.
My layman’s understanding is that excessive sodium supplementation requires water to assimilate into the digestive system. That water needs to come from somewhere, and it can be “shunted” to the GI system to assist in the process to the detriment of other uses throughout the body.
Again- totally layman’s perspective here, but I think it is reasonable to suggest that sodium supplementation in general is not required for what you and I are doing.
My issue is I have a condition that makes me have sporadic cramps that are unbelievably painful, They come on during races sometimes in episodes lasting 30sec to 5min. I’m trying to find something to stop this at least during races. Last HIM i ran it came on after the first mile of the run and had to double over for about 2 min. Once it passes i’m fine and usually wont come back, but I dont want to to come on in the first place.
So that’s why i’m trying salt sticks or a supplemental electrolyte.
Yes, try and drink some more water with them. Tom’s testiominial is great, but that is what happens to his body, not yours. Now if I were to run the Sahara like he did, I would be taking about 2 to 4 salt sticks an hour. There are many great pros here that take up to 40 or more during an ironman in the heat, with no ill side affects. What you have to do is to play around with them and different amounts of water, and see what combination gets them through your stomach the fastest. If you get too much salt, your body will pull water to dilute it, so better to have a little too much. You can also load up prior to the race, usually a few days out start taking a couple a day with a good amount of water, just to make sure you do not start the race at a deficit. This happens to a lot of folks, as they drink a bunch of extra water thinking they are hydrating. But really, they are diluting their minerals, and are starting the race worse than they start a normal day…
Good luck, cramps suck, believe me I know. Salt stix have saved me on so many days, I could not begin to count them…
I’m pretty sure the single salt tablet didn’t damage you at all. That being said, as a fellow cramptastic athlete here’s my experience with the extra electrolytes needs that I can’t race without:
-first off, everyone’s salt/electrolyte needs are different. some people never need them for various reasons, one hypothesis is that some athletes sweat out to many of their electrolytes while others don’t. If you cramp it’s probably worth trying them out and then if they help, keep trying them out until you figure out the dosage that suits you.
-two, salt tablets are NOT the only way to get electrolytes. Personally I used to down tabs like candy back when I took Hammergel (nothing against Hgel it’s good stuff) as Hammer products are on the lower side in terms of electrolyte content. I got tired of taking so many tablets while racing so I switched to drinks and other gels with more electrolyte content. Going to a gel like Powergel or even more, EFS cranks up electrolyte intake without the need to take as many tablets. Hammer tasted better but saltier gels work better (for me). Pick your drinks carefully as well and be aware that what you might be drinking in an actual race may differ a lot from what you train with. Adjust accordingly… Again drinks like Pbar Endurance, EFS, or Gu Brew (3 that I’ve had good experiences with) are very electrolyte heavy and can simplify your needs a bit.
-in the end it’s all trial and error but once you figure it out there are a lot of options in terms of getting that actual electrolyte intake. I’ll still carry tabs on say a half ironman run as i’m probably not sucking down my fav sports drink on the run but during most training or say the cycling portion of a race I can probably do without.
Anyways good luck. There could definitely be other reasons for cramping but the electrolytes are a good place to start.
Thanks for the advice guys, Ill try some things out in training. I’m running a half marathon tomorrow but I’m going to hold off on the salt stick for more training for now.
Pickle juice? I read something about how this stopped cramps. Weird but a few folks were successful in the thing I read.
If your top looks like this after 3 hours. You may need electrolytes…
