Electrolyte / sodium replacement

DustyBin

I'm running my first mararthon in Cork and never really thought about electrolyte / sodium replacement during the race until now.
My plan for the day is to get a large-ish breakfast (porridge, bagel & banana) and then hit the race. During the race I plan on carrying a number of the SIS isotonic go-gels and picking up water at each water table. Plan to take the first gel @ 60 mins and then every 30 mins thereafter (total of 5 hopefully but will carry 6). I have never intended taking any energy drink during the race and have not done so during training.
Each gel contains 9mg of sodium apparently
When I sweat during exercise I usually have copious amounts of white salty residue left on the sides of my face afterwards.


Do any of ye think that I need worry about salt tablets or electrolyte replacement drink, or should the energy gels be ample?
Thanks


Not sure of the difference between electrolyte replacement and sodium replacement so working on the assumption that they are more or less the same thing??

Cerlan

I'm in the same boat (very salty after a run) and have been wondering the same thing. Interesting article on it here;

http://www.sportsscientists.com/search?q=salt

Article is halfway down the page and called;

Tuesday, November 27, 2007

Sports drinks, sweat and electrolytes


Seems to make the point that salt loss is not an issue...

plodder

I'm the same at the moment. For some reason, after I stop running, the salty sweat just pours into my eyes, and it's a killer.

[edit] - I didn't have time to read the article properly. So, I'm not going to comment on it. It sounds interesting though.

RayCun

plodder wrote: »

I'm the same at the moment. For some reason, after I stop running, the salty sweat just pours into my eyes, and it's a killer.

me too. sweat doesn't bother me at all when I'm running, but between the end of the run and my shower it just streams into my eyes.

--amadeus--

You'll need a proper sports scientist to explain this to you (Tunney would be ideal, I suspect) but there are four main electrolytes needed for your body, sodium, potassium, chloride and bicarbonate. Sodium and chloride together make up table salt.

Eleytrolytes are vital for your body. Sodium for example has a part to play in maintaining hydration. One of the main functions of electrolytes in general though is assisting in teh transmission of electral signals (nerve signals) through your body. Pottasium is supposed to be involved in regulating your heartbeat and muscle function, for example.

So a lack of electrolytes can have a lot of negative effects - low pottasium is often considered a factor in cramping, for example. Rehydrating using only water and to excess can dilute the electrolyes to trigger hyponatremia which in extreme cases can be fatal.

BUT!!!

You would need to be going to the extremes to be hitting those kinds of risks - out in teh hot sun for 6 or 8 hours drinking nothing but water, for example. Most (though not all) gels or sports drinks will contain trace elements of teh key electrolytes and you really do only need tiny amounts. I've done a fair few marathons at this stage, including some in the heat and I've never specifically worried about electrolytes (although I'm also usually covered in a salty "rind" by the end). It's too close to the wire now to start experimenting, have confidence in your strategy, stick to your plan and whatever got you through your long runs will get you home in Cork.

Good luck!