Sweat / Sodium question
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bluebirdbiker posted 1 year ago.
Likely. I remember being at am IM once and Pete Ried was talking about salt. His comment was "if you cannot taste it, then you need it." That's the method I use and have, thus far thank God not experienced cramping. Too much sodium will bloat you and make you drink more, thus sloshing etc. etc. Each person is different. Some sweat more than others. The important thing is to find out what YOUR body and what it does not need. This is best done during training, like working harder than in a race scenario. That way we learn the most about our bodies as we submit it to this kind of stress.
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Dan Smith posted 1 year ago.
triNick;68149 wrote:
I did a 2 1/2 hour run tonight. The weather wasn't too hot. I was drinking Powerbar Endurance - Sun Tea. I also had 2 Powerbar Gels, one wih 4x sodium and a normal one. I also had a bag of Cliff Shots, Margarita flavor which contain extra sodium. Our overall pace was 9:20/mi which was good for us.
I would guess you ate way too much in general and too much salt in particular. I typically eat nothing unless I plan on running for 5 or more hours, in which case I will bring a Cliff bar.
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goldsmithnb posted 1 year ago.
Dan Smith;68185 wrote:
I would guess you ate way too much in general and too much salt in particular. I typically eat nothing unless I plan on running for 5 or more hours, in which case I will bring a Cliff bar.
What!? you only eat if your running over 5 hours? What experience do you base that on? I mean when do you run over 5 hours?
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dr_rios_ec posted 1 year ago.
Sodium is a key in every endurance athlete´s nutrition...
Too little, might cause you to loose too much free water(elevated urine output for example). Too much, you will retain too much liquid. There are a few calculators and tools on online sites like Powerbar, that will help you to calculate your sweat rate and how to replenish your losses.
Remember that having those white spots might not be too much salt...maybe to little liquid...is a balanced solution what you are trying to stablish.
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Dan Smith posted 1 year ago.
goldsmithnb;68197 wrote:
What!? you only eat if your running over 5 hours? What experience do you base that on? I mean when do you run over 5 hours?Just Curious.
I run ultramarathons so I do 4- 6 hour trail runs in the mountains every Saturday when I am training for a race.
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triNick posted 1 year ago.
Wow, not eat anything unless running 5 hours, that's brutal.
My coach was telling me for IM training I should try to have a gel every 50 minutes. Now that they have the 4x sodium powerbar gels, I've been testing them out. I tried drinking, but maybe I did not drink enough. I had 2 flasks attached to my belt and I finished them both.
I'll keep testing it out...
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vanjames posted 1 year ago.
How big were the flasks? - How hydrated beforehand were you? in general most hydration strategies for the run recommend 16-32oz an hour as at a minimum and more if you are a salty sweater and if heat is present.
Based on what you ate you should have drank a minimum of 24-32oz (if allowing for 8oz per gel/cliff bloks).
DO you weigh yourself after to determine your sweat rate?
Ok, maybe I'm just too tired right now to remember the answer.
I did a 2 1/2 hour run tonight. The weather wasn't too hot. I was drinking Powerbar Endurance - Sun Tea. I also had 2 Powerbar Gels, one wih 4x sodium and a normal one. I also had a bag of Cliff Shots, Margarita flavor which contain extra sodium. Our overall pace was 9:20/mi which was good for us.
So, when I got home and looked in the mirror before jumping in the shower, I noticed my face was covered with white spots from the sweat. Ok, so did I have too much sodium or not enough? Everytime I run I have some white spots, but tonight there was a lot. Is this also why my eyes were irritating when the sweat got in them?
I'm doing the IMFL 70.3 next weekend and I want to be well prepared since it tends to be hot down there.
thanks
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