Hello all 

I have my first 50 miler coming up at the end of the month.  I have been reading as much as I can about sodium intake and trying to get a grasp on this.  

I've read that most races down in the states (I am in Alaska) seem to have aide stations, but in this particular race we only get one drop bag at mile 38.  My concern is, if the weather is warm I don't know how to keep my sodium levels solid.

None of the gels or bars seem to have sodium and I can't pack that many potato chips.  

Any one make their own salt capsules?  Do they work?  How much salt?

Any one know of a brand of salt tablets that work?

Any other ideas?  Anchovies?

Thanks

PS: this forum is great I have learned a lot from reading the posts so thanks to the community and good luck to all in your upcoming events.

I've used S-caps in some pretty hot/humid races and long runs too, they work well. One caveat--be very sure that they are in a waterproof container, if any moisture gets in they will disintegrate quickly.

I use Endurolytes.  They have less sodium than S! Caps, and have other electrolytes.  I judge my sodium intake by the swelling in my fingers.  My hands swell badly with too much or not enough salt.  They get so big that I can't bend my fingers.  When it isn't too hot, I take one/ hr, when it is hot, I go with two. 

 

Good Luck!

More uncomfortable than anything.  My fingers will look like big sausages with no lines in them (like at the knuckle).  One of those things that happened a lot in my early ultrarunning days, but I don't see much of anymore.  I've probably gotten smarter about my running (even though general intelligence has taken a sharp decline ).  I used to depend on sports drinks for electrolyes.  Turn out that just doesn't cut it.

Hello all 

I have my first 50 miler coming up at the end of the month.  I have been reading as much as I can about sodium intake and trying to get a grasp on this.  

I've read that most races down in the states (I am in Alaska) seem to have aide stations, but in this particular race we only get one drop bag at mile 38.  My concern is, if the weather is warm I don't know how to keep my sodium levels solid.

None of the gels or bars seem to have sodium and I can't pack that many potato chips.  

Any one make their own salt capsules?  Do they work?  How much salt?

Any one know of a brand of salt tablets that work?

Any other ideas?  Anchovies?

Thanks

PS: this forum is great I have learned a lot from reading the posts so thanks to the community and good luck to all in your upcoming events.

 

Your best choice is S!caps. You will probably have a hard time trying to find a balance. The usual answer is try them in training but you don't get the heat in the lower 48. In essence, unless you come week in advance and do walking/hiking (easy stuff) you will not be acclimated.

 

I've been using them for about 15 years. I know everyone's needs are different but roughly one an hour in heat and less if cooler as the label suggests. You will have to monitor your urination frequency and color. And all of this ties into your fluid consumption. Obviously you need both but they must stay balanced. Too much of either and you stop absorbing, bloat, and get into deep *hit.

 

 

For simplicity sake I take them on a hour boundary.

 

I know some like E!caps edurocaps but they too little salt 40mg per. lets assume you need 360 Mg per hour to stay balanced(made up number but not unreasonable) that's 9 E!Caps. Multiply that by the number of hours say 10 and that 90 of those suckers and trying to count them  out .  They also have extra stuff which I think are not needed and hype.

 

What race and where?

I have found this Water/Electrolyte Balance Table to be a useful reference.  It may be a little overload, but as you get to more an more time out in warmer temps, it makes a lot of sense to be familiar with what to look for and what to do about it when you notice a change in your body.  Several others have mentioned S-Caps, which can be ordered directly from this website (along with other products that I think are pretty good). 

 

Here in TX, a farily short run can result in extreme fluid loss.  I will often take a couple of the S-Caps after a run (even 1-1.5 hours) just to avoid cramps during the night.  For longer runs, I'll start out taking 2 per hour and adjust from there... less fluid loss - maybe go to one per hour, more... 2 per 30 min or 3 per hour... You'll have to figure out what is right for you, good luck with it. 

 

Lynn

 

all Good thoughts but the runner is coming is from Alaska and has no heat acclimation. For instance I live in the NE and train in the winter -10 to 40F. When I go south to Bull Run in the spring we can get 80+ degrees.  It's not easy to make fluid/salt adjustments that quickly.

 

My best advice, and I use this personally, when the flame goes up, I  turn down the dial. It's better to finish with a slower time than DNF.  

 

-Doug

Thanks for all the good advice.

I am not going to the states for this one.   It is the Resurrection 50miler here in Alaska.  The problem is we have had such a cool summer (top temp 60) and it is projected to warm up.  Up here the sun can be brutal if there are no clouds because it just won't go away.  It stays at the same angle for 16 or more hours.  

I found some "THERMOTABS" at my local pharmacy.  Label says its for "golphers and tennis players" hah, that is kind of funny.  But it is a buffered tab and it  has 452mg of sodium chloride in each tablet.  

I have a training run in the mountains tomorrow (20 miles with 5000' elevation gain) the temp is supposed to be 70degrees or more.  I will give them a shot and plan on taking one per hour.

Thanks again.

That's the first time I've ever seen anchovies mentioned as ultra food.

I had to look into that Resurrection Pass run. Looks beautiful!