Salt tabs? 🤷🏻‍♀️

[5xdisneyfans]

Curious about salt tabs. I have never used them before. When do you start using them if at all? Mostly curious for SS 10 miler. Is that a point of using them? I know this weekend is typically hot and I do sweat a lot. My longest race in the past was 10k. I figured people that run more can give me some personal insight on this rather than just looking on google. Thanks

 

[DisneyParrothead]

I use salt chews at every Disney race since they have electrolytes as well as salt. Rundisney doesn’t provide electrolytes on the 10k course, which is bonkers to me. I’ll take them on intervals separate from my fuel, and if it’s humid, I take two at a time at more frequent intervals. I’d say get some to try on runs and see how you feel.

 

[radiodome21]

I know nothing about them TBH other than I keep picturing the old salt licks I used to see in the woods when I was a kid when we’d visit northern Wisconsin.

At this year’s SS 10k they handed out bottles of Powerade and water when they ran out of cups at one of the stations. It was about at the halfway point? I’ve just been using gels and Liquid IV for my runs but might try them when I do the half in 2 weeks.

 

[LatebloomerultraF3]

There is a lot of debate as to whether supplementing salt/electrolytes beyond food and something like tailwind or Gatorade is needed at all. You can do sweat tests to see what volume of water you need to replace and precision hydration will check the salt volume in your sweat (for a modest fee) if you are curious. (How much you sweat and how much salt is in that sweat are two entirely different things I have found.)

I have found it’s not necessary to delve into the supplements of any type until I’m shooting for the marathon distance. (There is an invisible wall out there at 18 to 20 miles in my experience.) Beyond that distance, I have both over and under shot on the salt amount and caused myself problems both ways.

Personally, at anything half marathon or less water with a good breakfast like a bagel or peanut butter tortilla (or something like a cliff bar) would be enough for the race without putting extras on top of that. Have some of the Gatorade at the aid station if you want to.

 

[fatmanatee]

There is a lot of debate as to whether supplementing salt/electrolytes beyond food and something like tailwind or Gatorade is needed at all. You can do sweat tests to see what volume of water you need to replace and precision hydration will check the salt volume in your sweat (for a modest fee) if you are curious. (How much you sweat and how much salt is in that sweat are two entirely different things I have found.)

I have found it’s not necessary to delve into the supplements of any type until I’m shooting for the marathon distance. (There is an invisible wall out there at 18 to 20 miles in my experience.) Beyond that distance, I have both over and under shot on the salt amount and caused myself problems both ways.

Personally, at anything half marathon or less water with a good breakfast like a bagel or peanut butter tortilla (or something like a cliff bar) would be enough for the race without putting extras on top of that. Have some of the Gatorade at the aid station if you want to.

I didn’t know that these supplemental electrolytes in the form of gummies/gels/chews were even a thing until I showed up for my first half and they had a bunch of brands at the expo. It wasn’t until I started training for my first full that I got into fueling.

Not to say that it isn’t good to have, particularly in a warm weather event. At the same time RD does a decent enough job of fueling on the course and they’ll have some sort of gummy for all races ten milers or longer (it seems like they change the brand they use frequently for whatever reason).

 

[FFigawi]

Curious about salt tabs. I have never used them before. When do you start using them if at all? Mostly curious for SS 10 miler. Is that a point of using them? I know this weekend is typically hot and I do sweat a lot. My longest race in the past was 10k. I figured people that run more can give me some personal insight on this rather than just looking on google. Thanks

Replacing your salt and other lost electrolytes becomes more important as the distances you run grow longer. Before you start using salt and electrolyte replacements, though, you should try to learn how much you need to replace. Just because you sweat a lot, does not mean you are losing significant amounts of salt. As @LatebloomerultraF3 mentioned, there are tests available that will show you the salt content of your sweat. Tracking your weight before you run, your liquid consumption during your run, and your weight after your run will tell you how much sweat you lose per hour. A handy guide and spreadsheet can be found here. Once you know your needs, you can make a plan on how to replace your electrolytes, whether from sports drinks, gels, hydration powders, salt supplements, etc.

 

[lilmc]

I am a very, very amateur and non scientific runner that never thought about salt until pickle juice was at an aid station once and it looked AMAZING. Now if I crave salt during or after a run, I imbibe

 

[Popo]

Several factors affect the need for electrolyte replacement while running, including duration and intensity of your run, genetics, clothing and environmental conditions like temperature and humidity. Also your experience level matters as an avid runner is probably a more efficient runner. Also one study concluded that supplementation stimulated thirst. This in turn led to runners drinking more and thus staying better hydrated. I follow the suggestion that supplementation is necessary for runs over an hour. I have found that Salt Stick works best for me. For me, the best plan is the simple one.

 

[MissLiss279]

I don’t know if I need them or not, but for hot runs over an hour (and maybe any half or marathon??), I take one Salt Stick Electrolyte Cap an hour. For races, I take one at the start and then every hour. For training runs, I don’t start until 30 minutes in and then every hour.

Again, I don’t know that I need them, but I haven’t felt any negative effects from them, and I haven’t had any cramping issues either (after 50+ marathons).

 

[jrsharp21]

This is a good planner for trying to dial in your fuel for an event. This helped me when I did my recent half IronMan. I took the numbers it provided and bought the equivalent in the products I like to use.

https://www.precisionhydration.com/planner/

 

[lookingforsunshine]

Disclaimer that I am an ambassador for Salt Stick. I take two 15 min before the start of a race and then try to take two every 30 min or so. I am a VERY heavy sweater and do poorly in heat and they have been a lifesaver to me. I also will occasionally take some after a race because running in heat often makes me nauseous but they alleviate that a bit. The first time I ever had them was after a very hot and long bike ride where I was so sick and the salt fixed me right up. I have also had luck drinking an LMNT the night before and morning of a hot long run (if I do that I will skip the salt tablets at the beginning and only start taking them if I feel bad while running or later in the race).

If you want to DM me your address, I’m happy to send you some sample packets to try!

 

[jrsharp21]

If you don't actually want to carry salt tabs on you, take a look at BASE Electrolyte Salt. I have been using this for a few months now. I carried it on me in the IM 70.3 event, and have been using it on all my long training runs. I will carry it on my bike on hot days also. Essentially it is the electrolyte salt in a tube (or you can use a Tik Tack box), and you lick your finger, turn over the container so the salt sticks to your finger, then lick the salt off your finger. I also add the electrolyte salt to my fueling mixes for my long bike rides. Where I find the BASE salt most helpful is if you start to feel a cramp coming on. I will immediately get a lick of the salt and I feel like it helps prevent it from becoming a full on cramp.

 

[rick1zoo2]

Any thoughts on using pickle juice for cramps?

 

[jrsharp21]

Any thoughts on using pickle juice for cramps?

I carried two bottles of pickle juice for the marathon at this past MW. It worked well. Apparently the vinegar in the pickle juice triggers a reaction in the brain/neurons that stops the cramping. I will more than likely carry a couple of bottles again this coming MW.

 

[The Expert]

Any thoughts on using pickle juice for cramps?

100% recommend! Also in a pinch a couple of relish packets from a quick service restaurant will do the trick.

 

[kirstie101]

My personal experience is that I take 2 before my run and 2 every 30 minutes. I am a very salty sweater. Prior to these I would almost always have a migraine a few hours after a long run. Using the salt stick chews has helped this immensely! I honestly think they’re the main reason I finished the marathon in 2020. Anyway, I personally swear by them especially for long or warmer runs. Short runs when it’s cold out I don’t really use them.

 

[lilmc]

Any thoughts on using pickle juice for cramps?

I have two little 1 ounce and 2 ounce Nalgene bottles that I carry with me with pickle juice for long races. I swear by it!

 

[Zutroy]

I think people need to take some of the advice here with a grain of salt (no pun intended). The first question people should ask themselves is why they are adding more salt on top of whatever dietary sodium that is consumed through foods, electrolyte drinks, and gels. The human body normally maintains a balance between 135-145 mEq/l of sodium in the blood. Too low and you get hyponatremia, which can be caused either through excessive water consumption or sodium loss.

If your body is maintaining its equilibrium of sodium/water levels in the blood, adding more salt won’t make things better. It will not prevent muscle cramps (which are primarily caused by fatigue). It will not make you perform better. In fact, adding excessive sodium can cause water retention, bloating, increased blood pressure, and a number of other issues.

I take Tailwind with me, which has 310 mg of sodium per scoop. In a 500 ml Softflask, I’ll put three scoops in, which is 40% of my RDA of sodium. Plus I’ll eat a bagel for breakfast (440 mg of sodium) with peanut butter (280 mg of sodium for 4 tblspn). Add in some gels, and I’m close to 2,000 mg of sodium, which is near the daily RDA. I’m a heavy, salty sweater and I never feel the need to supplement salt on top of this.

Here’s the bigger issue for me—too much sodium can cause diarrhea. Your body wants to maintain an equilibrium in the electrolyte balance, so too much sodium causes it to draw water into your intestines to flush excess sodium. Water in your intestines leads to, well, lots of portapotty stops.