i actually have to watch my salt intake due to my MVP and reactive hypoglycemia... with that said.. I know the max intake/day is supposed to me 2300.. Being a triathelete and burning major amounts of cal's/ week.. I found i perform MUCH better when i keep my salt intake at a max of 3000.. helps me retain more fluid.. I use as a stable refuel for fig newtons.. they have some salt in it.. and the carbs agree with me.. I also take a low sodium PB sandwich with me and on long bike rides i do bring gatorade.. and as a last ditch resort simple sugar or salt packets i can use to spike any fluid or food.. trust me when i say.. I know when my carbs are low.. and i know when i need salt..Looking into trying some Hammer Fizz tabs.. they're little electrolyte packets.. I've experimented with the GU's and other Gel's.. have yet to find one that doesn either send my sugar sky rocketing or to the bathroom to want to purge it all back out... So i think it' comes down with how WELL you know your body..
Oh.. and as i side note.. I always plan 50-100 mile road trips to go past fruit stands in addition to gas stations.. :) CaSh is sometimes lighter to carry.
“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.
Replacing electrolytes for high intensity and long duration rides is always a good idea. Some people may be able to get away with just water, but some may not. I think it's one of those things that is different for everybody.
My preference is to eat something on my longer rides as opposed to drinking a sport drink. I will also spend the hour (or couple hours) before a ride drinking plenty of water. And I make sure to have eaten a good meal within a couple of hours of starting the ride.
Edited by: TOPAHI at: 8/24/2011 (19:11)
Riding a bike is FUN! The treadmill is NOT!
Never argue with idiots... They will drag you down to their level and beat you with experience.
Hmmmmm I find this rather interesting. I guess I would have liked to asked the person why I cramp in my legs by using just water on rides over an hour at a race pace effort and I do not when I use an electrolyte mix. I also cramp up after about 3 hours on a race pace ride with the electrolyte drink.
I did a Race the Lake (it is around lake Winnebago in WI.) it is about a 90 mile bike race. I was cramping up bad at about the 3 hour mark and cont'd on. I finished the race in 4 hrs and 38 mins and 49 secs with an average speed of 19.2 mph. On the back side there were some challenging climbs and rollers for our area and we had to buck the wind. The temps were in the 70's and low humidity.
I asked one of the cyclist who competes and let her know what I did for fluids she felt I needed more salt intake.
So I am still trying to figure out my nutritional and hydration needs. Some day I will figure it out and be able to do the race a little easier and perhaps faster.
Today I listened to a podcast from Ben Greenfield Fitness. It was Episode #157 - The Death of Gatorade - Should you stop Using Electrolytes During Exercise.
This is an interesting topic to me. There are about as many opinions as there are people. Dr. Tim Noakes was the guest speaker on the show and talked about how we don't need to replace electrolytes when exercising. He suggested that most people's diets are high enough in salt that they don't need to replace what they lose during intense exercise.
This is interesting to me because I am vegan and don't use salt at all when cooking etc. Lately with the hot weather I will carry two water bottles; one with plain water and the other with a natural electrolyte replacement product. I don't know that I really notice a difference when using it vs. just the plain water. He had some interesting statistics about how much water we really need to drink during exercise also.
I just wondered what you all thought about electrolyte replacement vs. just plain old water when exercising.
A man who wants something will find a way; a man who doesn't will find an excuse. - Stephen Dolley Jr.
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