I Crave Salt!!!

Kaizen said:

[font=Times New Roman]Despite 2 Cliff Bars, 2 bottles of Gatorade, and 5 Power Gels after 70+ miles (113km) in the mountains I am clearly not getting enough sodium… I CRAVE SALT![/font]

[font=Times New Roman]What are you guys using out there? Salt Tabs? Teaspoons of table salt in your water bottle? Hammer Endurolytes (or other brand)? [/font]

[font=Times New Roman]Please Share [/font]

The assumption here is that you think you crave salt because you did this particular ride, ingested all that stuff, but you still cramped, yes? First off, 2 bottles of gatorade doesn't sound like enough fluids for said ride, particularly if it had lots of climbing, meaning you sweat more (and thus, have to put more in).

I have done similar rides. For example, I would consume double the cliff bars (I use them also), 3 times the liquids (I use what I have in the house de jour; sometimes it's gatorade, sometimes it's cytomax), and about the same number of power gels.

When I use gatorade, I add about half a tsp of salt per bottle. I also mix servings for the trip so I don't have to rely solely on regular gatorade which doesn't usually supply all the right stuff.

There are experts on the board, and they can weigh in with more accurate data, but I don't think it's JUST the Sodium. If you stick with the gatorade, then just drink more and maybe augment the sodium (it has potassium. among other goodies); I've experimented with potassium pills and they help, but you have to give them time to work. That is, take them about 1 hour before beginning the rides and then about every 2-3 hours, IF you don't drink enough. But generally, drinking enough [salted] gatorade takes care of my "salt cravings."

As with anything, your mileage may vary, so figure out what works over time. But in this case, you do need to drink more.

Thanks for the input FrankBattle... I only mention the items with sodium included. I do also consume approximately 3-4 bottles of water in addition to what was mentioned above.
I do like the idea of adding table salt into the gaterade mixture... I will try that... also I may try having one bottle set aside with 2 teaspoons of table salt.

ok, maybe 2 teaspoons was too much... I tested a water bottle... a half a teaspoon is a lot more tolerable

Maybe I should emphasize the "liquids." You usually don't sweat pure water. Nor do we sweat pure salt. Gatorade (or your drink of choice) has a reasonable mix of electrolytes, which is really what you want to replace.

Many drink water in addition to said drinks just to mix up the taste/sugar which can upset your taste buds (and stomach) and then make you not want to drink .. Incidentally, too much salt and you won't drink it either. I have gone that route and ended up having to dump the drink.

Too much water is not good either. Search on hyponatremia for more information. Ignore that, if you already knew that.

..~*🙂*~..

I have done a bit of experimenting myself with this problem. I started out with gatorade and calcium tablets - not enough for more than an 80 km ride. On our 600 km trek through the kootenays ( www.aye1.com/adv/loaded.html ) I used a combination of a "one a day" vitiman, calcium tabs, salted gatorade/protien(isolate) in my 1.5 litre bottles and a 3 litre hydropack of saline. Seemed to work well.

Once I got back I added hydrating in the evening (just before bed - the muscles need to repair) and morning (upon waking) with salted gatorade/protien(isolate) and then the normal 1.5 litres/hour of salted gatorade/protien(isolate) on my rides (50 to 100 km). I noticed a marked improvement and NO MORE CRAMPS, even on hot days!

good luck with it.

islandboy said:

I have done a bit of experimenting myself with this problem. I started out with gatorade and calcium tablets - not enough for more than an 80 km ride. On our 600 km trek through the kootenays ( www.aye1.com/adv/loaded.html ) I used a combination of a "one a day" vitiman, calcium tabs, salted gatorade/protien(isolate) in my 1.5 litre bottles and a 3 litre hydropack of saline. Seemed to work well.

Once I got back I added hydrating in the evening (just before bed - the muscles need to repair) and morning (upon waking) with salted gatorade/protien(isolate) and then the normal 1.5 litres/hour of salted gatorade/protien(isolate) on my rides (50 to 100 km). I noticed a marked improvement and NO MORE CRAMPS, even on hot days!

good luck with it.

What do you use for your protien (isolate) in your "salted gatorade/protien(isolate)" mixture?

I tried this mix (Cytomax, Maltodextrin powder, 10gr vanilla whey protein) last weekend for a 70 mile ride in Atlanta weather and it was much better ride than the shorter rides with just Gatorade. (There is a study that noted athletes that used a protein carbohydrate mix endured 20% longer than the group that only used a carbohydrate mix alone. So I thought I would give that a try for a few months and see if I can tell a difference.)

I used two bottles of that mix, snack size package of saltine crackers, camel back pure water. I went through the whole camel back as well which I rarely even take for road rides, but the ride was much better than previous weeks.

Just a note: I have no preference between the Cytomax or the Gatorade or any other simple sugar drink as long as it has a little sodium in it.

I tried adding a pinch of extra salt to a bottle of gatorade a couple weeks back, but I felt sick to my stomach for most of the ride so I don't think I personally can tolerate that much sodium.

Kaizen said:

What do you use for your protien (isolate) in your "salted gatorade/protien(isolate)" mixture?

"Precision Iso-Pro" - a very low carb protien isolate so it does not interfere with the gatorade - simply put the recomended ratio I was given was 1 part protien to 3 parts carb - using this I combine 1 "gatorade scoop" of gatoraade powder, 1 "gatorade scoop" of protien powder, and 1/4 teaspoon salt per bottle.

I have almost completely eliminated solids (power bars, etc) from my rides this way. I will consume a "meal replacement" (boost) nutrition drink around the 50 km mark on rides over 80 km.

Craving salt is often a sign of adrenal fatque. Aldosterone is an adrenal hormone which regulates sodium/potassium balance. I often see athletes suffer with adrenal stress because of training and depleting proper minerals and production of other hormones involved in forming aldosterone, such as pregnenelone and progesterone which produce aldosterone.

I would add Celtic Sea Salt to any food and drink. Celtic salt is high in minerals as opposed to iodized salt. Other signs and symptoms of adrenal fatique include any: dizziness from bending or laying to standing, crave sugar, crave salt, waking up in the a.m and not feeling rested, for some insomnia or difficulty falling asleep, afternoon headaches, susceptible to colds and allergies, afternoon yawning and tiredness.

If so...consider a consultation with a natural health care practitioner who specializes in adrenal salivary testing. Often found via doctors of chiropractic who utilize muscle testing.

I too have craved salt! I have had cramps all my life even in winter when I will put in 20+ hrs a week. My cramps have since subsided when I discovered endurolytes and the endurolytes powder. I completed a 600 mile week a couple of weeks ago and had salt cravings. I wanted miso soup real bad and any other soup and also soy! as drserena says it could be a sign of adrenal fatigue which in my case a couple of weeks ago should of been considred since I took the max recommended endurolyte amount. You definately need protein(soy) during rides over approximately 2hrs. This is just the tip of the iceberg as far as liquids/fuels/nutrients you can dial in to really maximize your performance. Have a nice day. Mike

the day before a serious ride i load up on carbs and usually put some nice soy sauce on rice =)