Electrolyte Replacements?

[csolyn]

Okay so I SWEAT when I workout and water just aint doing it. I hate Gateraid and it's full of sugar. I usually have a coconut juice or two post workout. They have 14 carbs. I'm on induction again though and am not sure if I should drink it.

Anyone have a LC solution?

[Gostrydr]

Yes go to a health food store and ask for Alacers Electro vita-mix.
Just take an enevelope and mix it in water...
It is mineral ascorbates..zero carbs,no artificial sweetners and it has a nice neutral lime taste..

Everything Gatorade wished it could be...

And its cheap

[DietMonstr]

Great tip!

[CandidCam]

Powerade was making a low sugar sports drink for a while...I haven't looked for it recently, so maybe they still are, but see if you can find it.

k

[CandidCam]

Another idea is taking Endurolytes capsules. Hammer Nutrition makes them and lots of running or cycling specialty stores would have them.

k

[Gostrydr]

Powerade has HFCS and sucralose..just junk and chemicals.

http://www.alacer.com/cgi-bin/dbsearch.exe?mdb=/products.mdb,tbl=products,DB_code=108,DBCOMP=ABS,template=/products/returntitle.htm



http://www.healthfoodhelp.com/alacer/alacers-electromix-
36pks.html

Powerade,Gatorade and all those sports drinks cause our bodies more harm than do us good.

They are literally junk

[kaypeeoh]

Endurolytes are kinda expensive. You can buy pills OTC that contain both sodium and potassium. I used Endurolytes and found they didn't work as well as salt pills.

[csolyn]

Thanks for the advice Gostrydr. :) I will go get some!

[ysabella]

People make their own sports drinks - you need to have salt in there, and potassium, which you can get from "lite" salt or salt replacement products in grocery stores.

Poking around...you need maybe 1/2 teaspoon of salt and 1/4 teaspoon of potassium stuff in 8 cups of water. Some people add vitamin C. Then you can choose your own flavoring and sweetener to make it palatable.

I should try this :)

[DietMonstr]

Can you guys tell me how you know when you are electrolyte deficient?

[kaypeeoh]

If you're low on sodium you might have an upset stomach. If the sodium gets low enough you'd be vomiting. If you're drinking just water, eventually your hands and feet might swell. Most noticeable when the band on your wristwatch seems to be getting tight.

[ysabella]

Anytime you're exercising more than an hour, you might want to consider electrolyte supplements. Also if it's hot out.

[Gostrydr]

Sodium dehydrates you..that's why it is not needed in Electo mix.

[ysabella]

Sodium dehydrates you..that's why it is not needed in Electo mix.

1/2 teaspoon of salt in 8 cups of water is going to dehydrate who, exactly? It won't even taste salty.

It is needed. If you are chugging a lot of water and/or sweating a lot, you need sodium with your water, or you can end up hyponatremia (too little salt == headaches, bloating, sometimes even death). It often doesn't occur until the exercise stops, as the water will sit there in your stomach and then suddenly be absorbed when you stop running (or cycling or whatever).

That chick in Sacramento who drank gallons of water to try to win a Wii and died? Hyponatremia. And it happens to marathon runners from time to time, although a headache is more likely than sudden death. But it is bad, and it can be dangerous. And just a little salt will prevent it.

Most of us probably get enough salt from our food to cover our water intake, at our level of exercise. But when you get into farther distances and longer workouts, it starts to become an issue. And who wants to get a headache and bloating after working out?

[Dodger]

This (http://www.remembercynthia.com/Hyponatremia_BostonGlobe.htm) is what can happen if you don't replenish sodium.

[Gostrydr]

Hyponatremia is from excessive water intake..not from lack of supplemental sodium..

this is interesting

http://bjsm.bmj.com/cgi/content/abstract/40/3/255

[ysabella]

Hyponatremia is from excessive water intake..not from lack of supplemental sodium..
Great. How much is 'excessive,' then? Is what's 'excessive' for me the same as what's 'excessive' for you?

this is interesting

http://bjsm.bmj.com/cgi/content/abstract/40/3/255
That is interesting. There is another paper linked at the bottom that cites it - I can only see the abstract, but that looks interesting too:

http://bjsm.bmj.com/cgi/content/extract/41/2/111

Looks like it's turning out to be a complicated issue, not as simple as 'too much water.' The story that Dodger cited says the same. Maybe dietary sodium has to be considered.
A bit of salt in one's electrolyte drink is hardly a high-risk proposition, and until we know more, it might help prevent at least headaches after a long hot run. So it's worth considering.

[CandidCam]

I'll stick to replacing some salt, rather than just plain water. Given how gritty and covered in crusty salt I am after a long run in the heat I have no qualms about replacing salt and potassium. Right now I am using an Amphipod Full-Tilt belt pack for my long runs. That has a 20oz. bottle that lies horizontally in my lumbar area. I fill that with Gatorade, usually diluted to half strength. On the front of the belt I have two smaller Amphipod bottles (10.5oz ea.) with plain water. Ran for 2 hours yesterday in 80º temps and fairly high humidity and about drained all 3 bottles. Felt pretty well for the duration of the run, though near the end I was getting a little chilled from overheating. That's pretty par for the course for me.