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Finding a sodium balance?

Friday, August 30, 2013

Today I did my short tempo run. It is normally my day off, but since I took Monday off due to the antibiotic, and the run was short (4 miles) as this is the first week of my new training cycle, I did it today.

I wasn't sure I would be able to keep up with my new pacing. It was 10 seconds faster than my last training cycle's 5K PR. However, I experimented with being more vigilant about salting my food yesterday and taking an electrolyte mixture with me on my run today over just plain water. My performance was much, much better and I felt less fatigued after the run as well. I did notice my stamina was down, being sick sure did a number on that one.

I wonder if low electrolytes is one reason I have been feeling tired frequently lately. I thought it was due to dieting, but now I think the electrolyte depletion may have played at least some part. Interestingly, I was less hungry during and after the run too (but it was also shorter than normal.) I had noticed that when I take some days off from training, usually just due to illness, when I go out and run I have very salty sweat. This goes away over the next several days of training, but then I start to feel more tired, too. I am guessing I have not been replacing the lost electrolytes enough.

On the flip/down side, I definitely look more bloated, mostly around my waist! I don't know if I am actually too bloated, or this is my normal and I am used to looking at myself with too low sodium levels. Like I know bodybuilders avoid sodium before competitions to see the maximum muscle definition possible. So I am not sure? How to you regulate your electrolytes when active in the heat??

Have a good one!
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  • KONRAD695
    Saw you on my friend Squirllyone's page.

    I had the same sodium/electro problem. Mind got really bad and put me into ER with a Type 1 level 2 AV block. Heart rhythm was off and went to level 2. Mine would stop beating for up to 5 seconds.

    Here is some stuff I found out from research and cardiologist. Some people (always thin) don't store electro's. We should drink water during day but never during workout. Can't remember the exact formulas for weight/calories/fluids but here is mine.
    180 pounds/ 1000 calorie burn per hour/ 20 oz. fluid mix of half strength Cytomax. Pre/post workouts would be another 20 oz. mix.
    Light workouts consist of 300-500 calorie burn up to 45 minutes with a homemade low sodium higher potassium sport mix.

    Would be happy to do some digging up and find the original sites if you would like. One was a marathon nutritionist who had recipes for fluid replacement.

    Hope some of this helped, Konrad

    PS- it's mostly sodium not potassium with the bloat
    1626 days ago
    Electrolyte balance is a tricky one for me. The fine line between bloat and hydration and just feeling good.
    1631 days ago
  • JACKIE542
    So much to think about. I guess I would do research to find the answers, very interesting about the sodium and body builders.
    Hope your day went well. emoticon
    1634 days ago
    You really get into the science of your exercise and nutrition!
    1635 days ago
    Very interesting post!! Keep on keeping on!
    1636 days ago
    This is a hard one to balance, esp. when it is super hot outside---but I imagine that might be your imagination about the bloating or it will go down after bathroom usage.
    1636 days ago
  • LEANIE64
    Wow !! I'm do great ..keep it up !!..
    1636 days ago
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