Electrolytes

kingQuez

Anyone got any practical information on electrolytes? Im sitting with a box of nuun tablets, zym tablets, dioralyte and a few torq gels trying to figure out what's what.

Dioralyte uses sodium chloride, while the nuun tablets seem to use a mix of (bicarbonate, carbonate and benzoate). What's that all about, do nuun not have chloride in them?

The sports mixes all include magnesium, while the dioralyte doesnt include any, BUT the dioralyte has a massive amount of potasium and sodium relative to all the others. Any special reason why?

More importantly (on a practical level), does the electrolyte mix matter much in practice?

Ultimately i'm interested in what a reasonable approach to maintaining electrolyte balance during long distance races is (10 hrs+). Would you go all-in on one of the sports gels and rely on the electrolytes in them, or find a gel with no electrolytes and mix your own independently?

At 10 hrs, thats (if you go by recommendation) about 30 gels. I assume people would mix some of this up for solid food when it can be handled, and if so how do you account for the 'missing' electrolytes (or do you)?

The more I read on sports nutrition the more confused I get. Especially when you try to tie it back to actual products on a shelf.

tunney

For hot races - salt sticks.

kingQuez

Is part of the sodium mix in water not to improve absorption of fluids? Do the salt stick capsules hang about long enough to be useful for that?

TFBubendorfer

I've used s-caps in my ultras and absolutely swear by them. Somewhere on that site there is also an explanation about the different electrolytes needed while running, well worth reading.

Dioralyte is not meant for sports use, I'd be weary using it for that purpose.

tunney

kingQuez wrote: »

Is part of the sodium mix in water not to improve absorption of fluids? Do the salt stick capsules hang about long enough to be useful for that?

Salt sticks are not aimed at improving water absorption rates. When the temperature is 35 degrees + and its humid (or if its not) and you loose alot of salt in your sweat you won't get it replaced from sports drinks.

That being said I read a good paper recently about cramping and electrolytes and it concluded that the overwhelming cause of cramping was not electrolyte imbalances but rather running fast. (Note not too fast just fast running)

jcunniffe

Hi KingQuez,

I'm not sure if heat is an issue or "just" long duration but there is some interesting discussion in an IM Talk interview with Jim Cotter on the various physical processes going on during endurance activity and how heat affects them. Electrolyte balance and replacement is covered in the discussion.

http://www.imtalk.me/home/2010/8/23/imtalk-episode-224-dr-jim-cotter-on-racing-in-heat.html

J

shotgunmcos

TFBubendorfer wrote: »

Dioralyte is not meant for sports use, I'd be weary using it for that purpose.

Plus its just rank. Salt stick any day over constantly sipping that stuff

kingQuez

shotgunmcos wrote: »

Plus its just rank.

Aye. Was out of action all week and subjected to drinking the stuff

Peterx

dioralyte works for me and they are cheap and they are tiny and they come in handy waterproof sachets - what's not to like?

Keep a few sachets in your pocket and neck one or two when you start feeling the first slight twinge of the beginning of cramp. Ideally take a gulp of water afterwards if you have any water left.

runman

I take a Zym before and after all long runs and 1 after all midweek short runs. I find they help me recover a bit better. I seem to feel a bit run down after runs and find the zym better than the Hi 5 supplement. Iv never really analysed the contents of the tabs though.

pprendeville

where would i pick up dyoralyte?

Krusty_Clown

pprendeville wrote: »

where would i pick up dyoralyte?

Any chemists.

nerraw1111

Peterx wrote: »

dioralyte works for me and they are cheap and they are tiny and they come in handy waterproof sachets - what's not to like?

Keep a few sachets in your pocket and neck one or two when you start feeling the first slight twinge of the beginning of cramp. Ideally take a gulp of water afterwards if you have any water left.

Plus one on this. Anytime I've used it, I've never cramped. And they only cost a few cents. Great for 'in case of emergeny.' I usually neck 200mls of water with dioralyte before hitting the bike (from a run)