Sodium loss during running-good advice for electrolyte replacement?
MSeel1984
Posts: 2,297 Member
So I'm trying a different selection of things-gatorade, coconut water, salt water.
Today I just did crystal light in my water bottle while I ran. When I got home, I literally had like...salt...on my face. It was crusty like I splashed my face with saltwater and let it dry...
I can imagine I'm losing a fair amount of salt while I run...anything you found you enjoyed more or worked well for you? Not a huge fan of the coconut water so far...I'm trying...but...I'm not a fan of the flavor, which is weird because I like coconut.
Today I just did crystal light in my water bottle while I ran. When I got home, I literally had like...salt...on my face. It was crusty like I splashed my face with saltwater and let it dry...
I can imagine I'm losing a fair amount of salt while I run...anything you found you enjoyed more or worked well for you? Not a huge fan of the coconut water so far...I'm trying...but...I'm not a fan of the flavor, which is weird because I like coconut.
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Gatorade is full of sugar so is a poor choice for diabetics or for weight loss. Besides, you typically don't need that high a calorie replacement. Gastrolyte is a nice adult replacement and comes in a powder so keeps well. Tastes gross though.0
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*electrolyte replacement.0
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Lemon water works great, and eat bananas (ripe bananas).0
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I get salt on my face too. I hate it when it runs into my eyes while running
What about gels or gummies while you run? Good for electrolytes as well as fuel. I like Gu Chomps personally. The gels work well but they're hard to choke down.
You will still get the salt on your face even with a replacement.0 -
grapes- natural electrolyte holder.0
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Sweat out lots of salt. Don't worry about sodium count in my meals. Balances out for me.0
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I get salt on my face too. I hate it when it runs into my eyes while running
What about gels or gummies while you run? Good for electrolytes as well as fuel. I like Gu Chomps personally. The gels work well but they're hard to choke down.
You will still get the salt on your face even with a replacement.
That sounds like a good idea-I have seen recipes for homemade Gu too. I have used fruit leather and that works pretty well. I am looking for fluid options because I'm good on food/fuel but I struggle to drink adequately while I run...Got a fuel belt that has two bottles on it...so far I've been using one.
With Gatorade, I use the diet stuff, not the regular so that I can avoid the excess sugar...though while I run the sugar is actually not a bad idea.
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Sweat out lots of salt. Don't worry about sodium count in my meals. Balances out for me.
I've been going with this theory too. I have some nights I go way over on sodium, but I have honestly never had a day when I can FEEL salt crystals on my face. LoL-fortunately it wasn't running into my eyes today...sometimes it does but I lucked out today.0 -
Not sure why you're worried about replacing sodium. Have your electrolytes been tested and you've been low? Usually the kidneys do a pretty good job regulating sodium.0
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digginDeep wrote: »Also I presume you are not posting re the sodium on your skin- some posters seem to think that based on their replies. I presume you want to make sure you have enough electrolytes so that you don't- literally- die.
Well yes-if I could carry bananas with me I would.
I am worried about overall electrolyte imbalance from distance running. I'm building up mileage nicely and looking at doing a half marathon as soon as one is available in my area.
The salt on my skin just made me even more aware of the fact that I do lose a lot of salt through running.
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Gatorade is full of sugar so is a poor choice...for weight loss.
Totally disagree with this.
I carry Powerade Zero with me on runs where I'm concerned about electrolytes. I don't need the calories for the miles I do, but the salt and other electrolytes help. I'll also typically eat a banana when I get back.
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For salty sweaters, I heard pickle juice is a nice option, has a number of electrolytes and packed with sodium. It also helps to avoid cramps apparently. I started cramping after a half-marathon training run a week ago and drank some pickle juice. The cramp went away.
I'm no authority on this matter though. This is what I read, I tried it, it worked for me.0 -
digginDeep wrote: »digginDeep wrote: »Also I presume you are not posting re the sodium on your skin- some posters seem to think that based on their replies. I presume you want to make sure you have enough electrolytes so that you don't- literally- die.
Well yes-if I could carry bananas with me I would.
I am worried about overall electrolyte imbalance from distance running. I'm building up mileage nicely and looking at doing a half marathon as soon as one is available in my area.
The salt on my skin just made me even more aware of the fact that I do lose a lot of salt through running.
haha cool, someone's reply made it sound like you were looking to avoid the sweat- which is like a trophy everytime you run!
These are amazing- tasty, 10 calories, lot of what you need. And fun to watch them fizz rei.com/product/815789/gu-brew-electrolyte-tablets-12-servings
That was probably me....my response was a bit unclear.digginDeep wrote: »Also I presume you are not posting re the sodium on your skin- some posters seem to think that based on their replies. I presume you want to make sure you have enough electrolytes so that you don't- literally- die.
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+1 for NuundigginDeep wrote: »GU Brew or Nuun - lots of potassium (an American diet will get you plenty of sodium) - few calories, not heavy and syrupy like Gatorade.
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grimmeanor wrote: »For salty sweaters, I heard pickle juice is a nice option, has a number of electrolytes and packed with sodium. It also helps to avoid cramps apparently. I started cramping after a half-marathon training run a week ago and drank some pickle juice. The cramp went away.
I'm no authority on this matter though. This is what I read, I tried it, it worked for me.
OHHHH I should get a jar of dill pickles! I love them so much!
Good idea...
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Oh gawd...while running? :grimacing: LOLgrimmeanor wrote: »For salty sweaters, I heard pickle juice is a nice option, has a number of electrolytes and packed with sodium. It also helps to avoid cramps apparently. I started cramping after a half-marathon training run a week ago and drank some pickle juice. The cramp went away.
I'm no authority on this matter though. This is what I read, I tried it, it worked for me.
OHHHH I should get a jar of dill pickles! I love them so much!
Good idea...
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digginDeep wrote: »Also I presume you are not posting re the sodium on your skin- some posters seem to think that based on their replies. I presume you want to make sure you have enough electrolytes so that you don't- literally- die.
Well yes-if I could carry bananas with me I would.
I am worried about overall electrolyte imbalance from distance running. I'm building up mileage nicely and looking at doing a half marathon as soon as one is available in my area.
The salt on my skin just made me even more aware of the fact that I do lose a lot of salt through running.
You're probably fine from diet alone as long as you're not restricting sodium. The biggest issue is if you're drinking tons during your run. If so then take a gel or some sort of Gatorade along to keep from getting too much water intake.
I just have 12 oz of water and a gel or so for 13 - 15 miles. I might add in a second gel if I'm doing 15 - 20 and possibly another 6 oz. of water. During the summer when it's hot out and I sweat a lot more I do bring along a Gatorade or some type of sports drink to sip on. Other than that sweating during a run probably won't be an issue. I can easily lose 5 - 7 pounds during a run and I don't have electrolyte issues.0 -
digginDeep wrote: »Gatorade is full of sugar so is a poor choice...for weight loss.
Totally disagree with this.
I carry Powerade Zero with me on runs where I'm concerned about electrolytes. I don't need the calories for the miles I do, but the salt and other electrolytes help. I'll also typically eat a banana when I get back.
Powerade zero has no high fructose corn syrup ("sugar") and "zero" calories. Regular Gatorade has a lot of both.
Well that's great, but that doesn't mean it's bad for weight loss. Just means you need to account for those calories.
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Oh gawd...while running? :grimacing: LOLgrimmeanor wrote: »For salty sweaters, I heard pickle juice is a nice option, has a number of electrolytes and packed with sodium. It also helps to avoid cramps apparently. I started cramping after a half-marathon training run a week ago and drank some pickle juice. The cramp went away.
I'm no authority on this matter though. This is what I read, I tried it, it worked for me.
OHHHH I should get a jar of dill pickles! I love them so much!
Good idea...
HAHA! NO nononono. After!
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grimmeanor wrote: »For salty sweaters, I heard pickle juice is a nice option, has a number of electrolytes and packed with sodium. It also helps to avoid cramps apparently. I started cramping after a half-marathon training run a week ago and drank some pickle juice. The cramp went away.
I'm no authority on this matter though. This is what I read, I tried it, it worked for me.
OHHHH I should get a jar of dill pickles! I love them so much!
Good idea...
I also heard the purified urine of a halfling goat contains a day's worth of sodium. And it's supposed to taste better than pickle juice.
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digginDeep wrote: »Gatorade is full of sugar so is a poor choice...for weight loss.
Totally disagree with this.
I carry Powerade Zero with me on runs where I'm concerned about electrolytes. I don't need the calories for the miles I do, but the salt and other electrolytes help. I'll also typically eat a banana when I get back.
Powerade zero has no high fructose corn syrup ("sugar") and "zero" calories. Regular Gatorade has a lot of both.
Well that's great, but that doesn't mean it's bad for weight loss. Just means you need to account for those calories.
I'm not really trying to lose weight. If it happens, that's a pleasant side effect..but...I'm pretty healthy as far as weight goes. I'm worried more about distance/being able to run further. Not to mention I have Type I diabetes so as I run, I fuel with some carbs to keep my sugar from dipping too low.
I do not fear calories. Calories=fuel.
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digginDeep wrote: »Gatorade is full of sugar so is a poor choice...for weight loss.
Totally disagree with this.
I carry Powerade Zero with me on runs where I'm concerned about electrolytes. I don't need the calories for the miles I do, but the salt and other electrolytes help. I'll also typically eat a banana when I get back.
Powerade zero has no high fructose corn syrup ("sugar") and "zero" calories. Regular Gatorade has a lot of both.
Well that's great, but that doesn't mean it's bad for weight loss. Just means you need to account for those calories.
I'm not really trying to lose weight. If it happens, that's a pleasant side effect..but...I'm pretty healthy as far as weight goes. I'm worried more about distance/being able to run further. Not to mention I have Type I diabetes so as I run, I fuel with some carbs to keep my sugar from dipping too low.
I do not fear calories. Calories=fuel.
I will admit to knowing next to nothing about diabetes, but if you are able there's nothing wrong with Gatorade or Powerade. They are designed for athletes who need to replace electrolytes and need some carbs for fuel. I *personally* run without carbs, and prefer to fuel after my run. If you use carbs on your run, that would be a source for you.
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Pedialyte. I mix it with a 1 to 3 ratio with water for my long runs. It is a bit of an acquired taste depending on the flavor you get but when you are out for a few hours, what tasted meh' before at home actually taste pretty good then. It does have some sugar in there as well so not only are you getting your salt supplement, you are also keeping your blood sugar level from taking a hard nosedive.0
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I mix pedialyte with water in my bottle on a long run about half and half.0
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digginDeep wrote: »PICKLES?!?!?! WHILE RUNNING??!?!?!
Pickle juice. It actually does come in handy on long runs if your muscles lock up. Why?How it works? Science may never know...but it does.
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I tried Pedialyte when my son was sick. I was curious why he wouldn't touch it. Ick. But yes, it seems a good long run dulls the tastebuds so this would be a good option.Pedialyte. I mix it with a 1 to 3 ratio with water for my long runs. It is a bit of an acquired taste depending on the flavor you get but when you are out for a few hours, what tasted meh' before at home actually taste pretty good then. It does have some sugar in there as well so not only are you getting your salt supplement, you are also keeping your blood sugar level from taking a hard nosedive.
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digginDeep wrote: »PICKLES?!?!?! WHILE RUNNING??!?!?!
Pickle juice. It actually does come in handy on long runs if your muscles lock up. Why?How it works? Science may never know...but it does.
I do have some problems with muscles locking a bit when my blood sugar is a little too high...though I have to start out with higher numbers to keep from bottoming out
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i just drink a vitamin water zero. it has done wonders. i always thought water was enough and would always still get headaches when i sweat. i read up on electrolytes and found that was my issue!0
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Tailwind Endurance Fuel....0
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