Welcome,
As I struggled to think about what to write for this week's newsletter, it came to me quite literally in the Mountains 2 Beach Half Marathon. Towards the end of the race, I was clearly dehydrated and needed salt. The last few miles of that race were rough, and I'm still trying to figure out nutrition/hydration strategy for West Coast races. I've found very few have enough electrolytes for my needs. Anyway, electrolytes, particularly sodium, are essential for running well.
It's weird; salt and health don't exactly have a great relationship. We are often warned not to have too much salt—most people in the US struggle with having too much salt for their needs. But runners are not most people. Athletes, particularly those working out outside, need salt. In fact, many runners are low in salt.
What is salt?
Salt (sodium) is an electrolyte. The “real” definition is salt is a white substance that consists of sodium and chlorine. It’s used in seasoning and preserving food and in industry.
Sodium isn't the only electrolyte; others include magnesium, calcium, potassium, and chloride. Electrolytes regulate the movement of fluid in cells and nerve and muscle functions. Sodium, in particular, controls fluid level control, regulation of all other electrolytes, nerve function, and muscle function.
I even wrote more about electrolytes here: Why Do Runners Need Electrolytes?
Anyway, so why do runners need more electrolytes?
The sweat you lose during a workout contains sodium (salt). The recommended daily intake of sodium is 2300 milligrams. The average runner sweats between 27-47 ounces per hour. In that sweat can be 1,000 milligrams of sodium per hour.
Certain factors play a role in how much you sweat:
Weather
Age
Gender
YOU as a person: Some people sweat more. Some people are "saltier" sweaters. Do you notice your face or body has white crustiness after a run? You might be a salter sweater.
What are the effects of low electrolytes for runners?
Not getting enough sodium can have detrimental effects. Point blank: Your run will not go well. We are told to hydrate, hydrate, hydrate, but pure water is not always the best source. Too much water dilutes the electrolytes and their efficiency. You'll get tired faster.
When electrolyte levels get too low, runners experience fatigue. This is exactly what happened to me at the race. Every part of my body felt tired.
Hyponatremia: Not enough sodium can cause hyponatremia, such as dizziness, vomiting, and muscle spasms. It can also lead to seizures, coma, and even death. This is why it's essential not just to hydrate with water but to include electrolytes too.
How much salt should you take while running?
This is not the answer anyone wants to hear, but it's highly individualized. Fear not; you can take a Sweat Test in the comfort of your own home and calculate your needs.
Factors for salt intake rely on so many different variables:
You. We all sweat at different rates
Age
Gender
Diet
Weight
Heat
How do you know you're taking too much salt?
Too much salt will cause stomach issues. I also learned this the hard way and started over supplementing with salt in the desert. It led to more stomach issues instead of helping.
What are some products you can use to increase salt intake?
I'm written what feels like 100 reviews about electrolytes and related products. Here are a few I've written recently. Each of these are products I've used on a weekly basis in the Mojave Desert.
SaltStick FastChews (Right now, I'm having these before or during every run)
Skratch Labs Hyper Hydration (this is made for extreme conditions)
Hopefully, you don't deal with dehydration and lack of electrolytes out on the run. Obviously, it happens more frequently in warmer months, but it can happen in any weather.
What is Keeping Me Entertained?
May Training Log: The Month That Wasn’t
Hoka Ora Recovery Flip Flop Review
The Running Effect Podcast with Shelby Hoolihan: This podcast is very pro-Shelby, and she is clean. She talks for about 90 minutes. While I don't believe she is clean, I found it extremely interesting how freely she talks about the entire case—something she hasn't done at all.
Splits: US Distance Running Continues an Alarming Lack of Coaching Diversity
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This is a great topic. I have low blood pressure and I don't put a lot of salt on my food, so some days when I feel like my pressure is getting too low, I make a DIY electrolyte drink with salt. Totally the opposite of the "salt is bad" crew! I make my own mix bc I haven't found affordable options for electrolyte mixes in Brazil. I use magnesium flakes from the pharmacy and "low sodium" salt bc it has potassium, with a spoonful of Tang powder.