Since I’m stuck training here in the panhandle of Florida, I probably need to start taking some salt on long rides/runs. I have never, ever taken salt before…usually just drinking Gatorade is enough. But on my last bike ride, I became completely exhausted, and one of the possibilities is that I was getting low on sodium. So, I dutifully checked the grocery store, but no dice. I need some basic info…
-Where is a good place to get these?
-Are there any preferred brands out there?
-Side effects from taking too much?
-How much should I take, say on a per hour basis of working out?
-Do you take any pre-exercise, or wait until you’re into your workout?
-Do you just drop 'em into your water bottles, or actually have to stop and and pop some pills?
Thanks ST’ers for any info you can send me on this…
There’s Endurolyte. It’s about seventeen dollars for 100 pills. Any good bike shop will have this and perhaps alternatives. Online sources will have it for a similar price. Take during long rides and after with fluid. You can also drop into bottles but it doesn’t taste so hot without something to mask the flavor. How many to take depends upon your needs. I have had problems cramping after doing multiple criteriums in one day so now I take one after the first one in addition to drinking fluid, and don’t have cramping problems, your mileage may vary.
On moderately hot days I’ll take one per hour. On very hot days (>85 F) I’ll take two before a long ride and then I’ll take one per half hour. Just make sure to wash them down with plenty of water. Definitely experiment with them in training runs/rides because they can upset the stomach sometimes. You don’t want to find this out in a race. I usually carry them in a little film canister in my Bento box on the bike, and in a little ziplok bag when running.
That seems like a lot of salt, jkatsoudas. If you are also drinking something like gatorade, you are probably taking on about 800 mg of salt/hour. And you also take two before you even leave the house? I am curious why you think you need to take on so much. Did you figure this out somehow, or is this trial and error?
Purely trial and error. I lose a lot of salt in hot weather, as evidenced by all the salt crusted on my clothes at the end of a long ride. The dose I’ve outlined works for me with no adverse effects, but it may be too much for others. Biggest side effect would be gastric distress. This is why you definitely want to try it over many long rides and runs before a race.