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The easiest way to go about this is getting salt tablets from Amazon or a nutrition store that are designed for endurance athletes. They taste like nothing, go down like a pill, and are designed specifically for fueling active people in the sun.
These are what I use for running and at Roo
The truth between these two extremes is that there's more than one type of salt, and your body probably needs some of the ones that don't taste good on pasta.
E.g. [link] contains sodium chloride, potassium chloride, potassium citrate, magnesium citrate, magnesium gluconate, calcium citrate, and calcium gluconate, all of which is technically a "salt" by the chemistry definition, but only the first of which is "salt" by most people's definition.
(To be clear, you should not buy a big bag of any of these things, individually, and start eating it. Large quantities of any of these may be toxic on their own.)
I just used these ones from amazon. When I searched for salt supplements, pretty much every one had a 4.5+/5 rating with hundreds of reviews. Most contained the same 5 things: Vitamin D, Calcium, Magnesium, Sodium, and Potassium. When I bought them, these ones were the least expensive (now they're all about the same price). I don't think you can go wrong with any of the top options, but these ones worked for me!
I knew from past races that I had trouble getting enough salt from water stations (i used to skip the Gatorade) and that some type of supplement was probably a good idea.
Yes I definitely have interstitial cystitis and I'm wondering how many of us do cuz I've actually already come across quite a few people that have a whole host of illnesses alongside dysautonomia.
So currently I use the product linked below it's the only thing I can tolerate for electrolytes because we can't have Gatorade cuz it's citric acid or B6 vitamins but then the thing is is all of these salt electrolyte tablets usually contain potassium so if you're already flaring and you take the salt sticks you're not going to be feeling great.. and yes I salt the crap out of everything too lol.
SaltStick Caps, Electrolyte Supplement Capsules for Rehydration, Exercise, Hiking & Sports Recovery, Gluten Free, Non-GMO, 100 Capsules [link]
Salt sticks is a brand it's linked above (:
Have you considered something like SaltStick or other electrolyte capsules? They're not super pricey, although that may depend on how many capsules you'd be going through in a day.
Here's a link: [link]
Salt tablets for me. I like having a source of just electrolytes that’s easy to get down quickly. I can get my carbs in a different form (food).
I sweat a lot (and live in Texas) so I need to be able to put down a good amount of electrolytes without necessarily having to down a lot of liquid at the same time. Also I don’t like sugary drinks that much. I take a salt capsule every hour or so.
These are my best friend! [link]
I have turned a few people onto them. I live in florida and not being able to drink gatorade has been brutal for hiking so I talked to so many of people and this was the consensus. Tried it with little hope but man do they work!.
U can take one every 30 minutes or you can mix them directly in water, they taste just like gatorade just obviously open the capsule. I never flare from these guys and I had tried everything!.
I use salt stick and it's amazing. Haven't tried that brand but it looks to be about the same price.
Link to Amazon
I've been taking electrolyte pills in the morning or after sweating a lot. Maybe better than just saltwater?
Since I already spent $59 on the ketone supplement, can you help me figure out if the Calcium, Sodium and Magnesium are the same Calcium, Sodium and Magnesium in this electrolyte product I also have called Salt Sticks (which I know has been mentioned here before): [link]
For BHB Salt supplement, it says one single serving contains 77mg of Calcium, 768mg of Sodium, and 528mg of Magnesium.
When I took that recommended serving I did seem to have some gastrointestinal issues (gas and bloating), though it may have been related to two other things I was doing at the time too, so I'm not quite sure yet. But I'm weary of the BHB Salts, or at least in the recommended dosage.
That's what I assumed but wouldn't that show up in the urinalysis? What more can I do besides using lite salt on food and taking these a few times per day? I eat avocados too.
EDIT: I'm right in the normal range for Magnesium, Sodium, and Potassium according to the urine panel. Should those numbers look different on keto?
Not sure how long you are planning to run, but SaltStick caps may be good for electrolytes [link] And dates are an excellent fuel source for mid-run pick me up (and they are portable).
Try taking electrolyte pills next time. I take them before and after i go running during hot days and they have reduced my headaches greatly, so I imaging they would work for golf too. [link]
They have salt pills that you can find on Amazon which I believe is similar but you can just intake it without the water
Something like this
When I'm trail running I take Salt Stick electrolyte tablets. 215 mg sodium, 63 mg potassium, 14 mg calcium, 22 mg magnesium, 100 IU Vitamin D. They really help with keto cramps etc. [link]?
As others have said, electrolytes are crucial to good hydration. Gatorade isn't gonna cut it (unless you're adding more electrolytes to it). There are a bunch of products out there, mostly marketed to runners and triathletes, that you can try if you're not getting there with your diet. I've used this one.
I've be using these almost exclusively since January. I feel that it has really helped me
I never used these for swimming, but I recently got into Spartan Races and I bring these with me in case I feel a cramp coming on.
I didn't know what cramping really was until my back to back. A Shadow saved me with these: [link]
I usually take Mag 64 or Mag Delay tablets and then add salt and lite salt to my food but if you want to take care of all of them at once you can get Salt Stick tablets. It gets expensive if you really on those exclusively but they're quite convenient.
Salt concentration in sweat varies A TON from person to person. Some people have 300mg per liter of sweat while others have 3g/L. Average is around 1g/L. Not the most scientific but here you go. I personally know I am a very salty sweater and a early sign I need salt is my scalp starts to get kinda tingly/numb. You can try salt tabs to maintain your levels on endurance rides in the heat.
I use SaltStick Caps - only $0.22 per serving!
I keep some of these in my hip belt pockets with snacks and pop them through the day:
I DO NOT do it once hourly as the bottle prescribes as I have some salty snacks in my daytime grazing rotation.
I love the Nuuns in my water, maybe even jacked up with a Gatorade or Koolaid packet for extra zing if I'm parched.
I use these with great success multiple times a week:
Did it for you: link to amazon
I have a huge blood sugar trigger, so can't have any sugar. I take these:
SaltStick Caps Electrolyte Replacement Capsules
I take these.
These are the salt sticks capsules:
I usually do 16:8 but am about to try my first 24 hr fast and am planning to take one of these: [link]
I recently got some electrolyte supplements like salt pills and stuff to squirt in your water. They really help deal with hunger. I'm convinced the brain is wired to send hunger signals based largely on salt intake.
There are a lot of unknown variables here but I will to my best to interject my opinion on how to get you over that hump. At the 10 mile mark, I expect you are consuming water. The more you sweat, the more electrolytes you lose, the more you drink the more your electrolytes get diluted inside your body, so on a so forth until you are depleted of energy.
Without asking more questions (like how fast are you running and at what elevations, the temperature outside, etc, etc) I highly recommend having the two items below in your running arsenal for runs longer than a hour. This particular camelbak will hold additional items for you including the water bladder that comes with it. The pockets on the front can hold additional water bottles, gels, or salt stick tablets (like the ones I mentioned below). I’m old school and I’ll put my salt pills in a tic tac container and pop them about every 45 minutes (all the hipsters thinks it looks cool, too)I just tell that lady voice on my phone to set a timer for 45 min, then pop another salt stick. I carry pepper spray in the front pocket as well to keep those mangy dogs and women that think I’m a personal escort service for them at bay (I never had to mace a woman before, but I do get solicited by them often when I run, oh yeah, back to my recommendations). In the back satchel area there’s plenty of space for food storage, ponchos, additional clothing, hiking poles, gaming consoles, you could probably even stuff a cute puppy or baby back in there but then you probably find yourself staring in a black and white color infomercial with sarah mclachlan music playing. The camelbak also has nice reflectors on it just in case the people texting while driving might happen to glance up for a split second and catch the “oh, look shinny object “ reflectors.
Salt Stick Caps, Electrolyte... [link]
CamelBak Octane 10 70 oz... [link]
Here you go :)
Water with salt tablets every 30-60 minutes depending on how much I’m sweating.
the ones you linked are not bad. definitely better than people who recommend Pedialyte or such. but i think these are even better. no added sugar, no flavoring, no need to dissolve in water. these are what marathon runners/bikers use.
Try these [link]
They help me.
These were recommended by Gear Skeptic, so far they seem great though they don't provide a tasty beverage if that's what you're really interested in.
Check out this video for way more info:
Gear Sceptic has an in depth video explaining this (the whole series is an excellent watch) long story short Salt Stick Caps are his recommendation. At 48:45 he gives pros and cons of various types of electrolyte suppliments, and at 51:26 you can pause the video where there's a table that compares various brands a against each other.
Some of my cyclic vomiting and nausea is eased with electrolytes. I take these buffered salt tablets
I just use water and these. No reason to have to mix stuff when you can just pop a capsule. I just put some in my pocket and go.
Take em each morning/night with your multi-vitamin and fiber pills. Keep yer pipes real healthy.
I use these tablets for situations like that, they seem to work just fine for me.
I also have these, they are ok but I don't like them as much, they make fizzy flavored water:
That’s what I’m thinking too. Maybe saltcap would help?
Tablet form? Powder? How do you take them. SaltStick Caps, Electrolyte Replacement Capsules, 100 count bottle [link]
Will this be good enough?
Pretty expensive for just salt ($20 on amazon).
This is the cramp preventer and cramp killer: SaltStick Caps, Electrolyte Replacement Capsules, 100 count bottle [link]
You need this:
SaltStick Caps, Electrolyte Replacement Capsules, 100 count bottle [link]
Sorry, should have been more clear. I am taking this [link]
I ride 50-68 miles as well on keto.
For electrolytes, I've been using SaltStick
SaltStick Caps Electrolyte Replacement Capsules Dietary Supplement
I have not had a single cramp since taking SaltSticks during my rides.
I like these
Anyone have any experience with the SaltStick caps mentioned in this post?
SaltStick Caps Electrolyte Replacement Capsules Dietary Supplement 100 count bottle [link]
Have you written them? [link]
I've been thinking about switching to SaltStick Caps Electrolyte Replacement Capsules Dietary Supplement 100 count bottle [link] if forced.
I use these salt pills before/after exercise now and they often prevent the lactic acid build up in the first place but they're also good for helping ease the soreness after. Make sure you drink a big glass of water with each pill. https://www.amazon.com/SaltStick-Electrolyte-Replacement-Capsules-bottle/dp/B002IY96B0/ref=sr_1_3?keywords=salt+pills&qid=1558122122&s=hpc&sr=1-3
Kind of expensive, but they come in handy when you need electrolytes fast. And they're pretty good ratios too.