I carry water for longer runs and on hot days, but I don't add anything to it. In the hope of one day running further I wonder whether I should be adding salt/electrolyte/sodium etc.
It seems to be one of those unfounded beliefs out there that it is required, but I don't know how true that is?
runnersworld.com/news/a2082...
I appreciate that some people feel crap during/after a certain distance but is this due to sodium loss or just the need for more carbs in general?
Hey up. A friend of mine who is a runner, retained firefighter and tree surgeon told me yesterday that if you’re running over 4K you should replenish with electrolytes to replace lost minerals through sweating. Apparently it does make a big difference to recovery and energy levels. I’ve decided to give it a go but have chosen a product that doesn’t contain carbs and is only 10 calories.
Care to name what the product is?
Nuun Active Hydration
I have not read your link yet.
Interested to do so.As you know not a medic.
My humble experience Yes.
So no scientific data, sorry,
Worked in the Gulf for 8 years, 1970, 120deg Fahrenheit shaded temperature, for measurement, 140 external ,100% humidity, summer time, seasons occur similar times of the year to UK.
Worked in the heart of a smelting process also that operationally took place at nearly 1000deg centigrade.
I and the operating staff took salt tablets daily as needed with maintaining hydration and energy levels.
Never thought about it much TBH, still here and kicking 48 years later.
Probably should have done more about protecting my eyes from UV blue light?
Hey ho, I would say Michael there is a correlation between depleted salt levels and reduced performance during a marathon.
Only a need in extreme heat..very long runs.HM..Marathon etc etc...or long training sessions...try asking the question on the Marathon and racing site..you will get some excellent advice there.
bit scared of that lot in there.. full of scarey folks looking grizzled with no toenails
Raargh 
Thanks..that describes me perfectly!
😂😂😂
🤐😱🤪
They are a friendly bunch, in fact when I joined a week or so ago after completing my first half marathon I was surprised to find a whole lot of friends that I'd made in C25K and Bridge to 10k hanging out. They gave me a really warm welcome. 
Read pinkaarvark’s link and you are spot on.Well the report appears so anyway.Maybe that’s what I want it to be.lol.
For someone with mild hypertension that’s some kind of relief that I can stick with very little salt.?
Just in case I ever get to a 7 hour marathon. lol.
Hope you are recovering after the bite and back on your HM training.
I work outside in what is now over 100F, no shade and heavy lifting, moving etc.
I add a product called "Mio" to the average 2 gallons of water I drink in a normal work day. I used to think Salt was enough but you need different electrolytes - Mio is liquid drops and really does make a heck of a difference. I bet there is an equivalent in the UK. It's cheap and easy to use and I don't go to work without the tiny bottle it comes in.
I would suppose it varies greatly from person to person, depending on how much they sweat? Presumably you only need to replace what is lost? Or should you supplement regardless. Hmm. I've heard many good things about Tailwind but I don't bother taking anything with me on my runs yet. Carrying a bottle annoys me, it just gets in the way. I might give it a bash at the weekend though when I need to get up to 20k, to see if it makes a difference. I'm intrigued to know what others say though, maybe I can do things better.
I didn't use to either and certainly didn't feel the need to under 10k, but part of that was finding the thought of a bottle too annoying. I ended up getting some soft pouches with a bite-valve, just a bag really with a loop for the finger to go through. These sit in the palm of the hand so I don't really notice it. The one I use is only 250ml so not big and I have another that is 150ml. In this heat I now take it with me if i'm doing more than 5k and use it to just wet my mouth and for a drink at the end, but I wonder if even though I don't feel the need, would it benefit me if I drank more. I have ordered some sports in science drink tablets to try as these contain electrolytes and sodium with very little calories. I will try these instead of water for longer runs and see if it helps.
I have ducked into Greggs at the end of a run more than once to get a ginger beer, so maybe I should look at getting one of those pouch things...Trouble is I have my phone in one hand and need the other for gates and things. I need more hands! An evolutionary flaw. Three hands would definitely be better than two.
Sounds like you need the runners fanny pack too then. That's where I keep my phone on a longer run. Delightful thought popping into greggs after a sweaty run for a dirty pasty lol. Thankfully out here in the fens your lucky to find a muddy puddle to drink from and certainly no fast food bakers lol. I hear greggs even do a drive thru now and there is such a thing called "pound bakery" up north which makes greggs look posh.
I do have a flipbelt, but after several happy runs with it I had an unfortunate parkrun where it rode up like a weird bra and I've never used it since. Besides, I like to have my phone in my hand because I take photos on the way round for my running diary like a massive loser. It's no good, it's got to be the extra hand.
When I was in Newcastle I came across a Greggs Moments, a (comparatively) classy place with flowers on the table where you can take your significant other for a more romantic pasty experience. I'd not be welcome in there post run. I'd rather go to a proper bakery truth be told, but I don't take cash with me and have the greggs app on my phone so ginger beer and a pasty it is Maybe a pasty is just my equivalent of a sis gel.
I tuck a pair of £10 notes in my phone case... so as long as my phone is with me..
Apple Watch 3 👍🏽 expensive but plays my music, I can call and text on it, GPS, Apple Pay. Perfect. No bum bag needed 👌🏽
BOO APPLE! They're not my favourite 😋 Still going for the extra hand.
Love apple products!
Haha, they do good stuff. It's just a long held career aversion which spills into real life, Avid v Final Cut, it's petty and silly but editors will argue about it till the cows come home. I pledged allegiance and won't be swayed by shiny gadgets 
I just don't feel any difference if I go up to 15K in this weather. And I don't drink during the run. The other day I had no option so had to run at 1pm and all was fine. Perhaps I should just wait until I collapse and see what paramedics have to say? They have plethora of good advise!
I did that and they gave me crisps. So there you go
Crisps? Wow, there's incentive right there! And you mentioned free beer a while ago? Perks galore!
Oooh, pickled onion monster munch. The must have running pick me up
Two words: Haribo Tangfastics.
I bought my better half a garmin 235 from wiggle this week as a running spur hehe and the packing came with them in the box. They didn't last long
I heard somewhere about Tailwind which is a powder with electrolytes etc that you add to your water.
Though personally I'd give the Monster Munch and Haribo a whirl too
I never used to take anything on runs under an hour but given the heat I've been running in in Canada, even early morning, I've started bringing water on some mid length runs (7+ k) and tailwind on longer than an hour runs. I just looked at the ingredients in Tailwind and it does have sea salt in it.
Read your link Michael, thanks for posting it.Encouragement for me , no salt, low salt, with mild hypertension,
Just in case I ever get to a 7 hour marathon. lol.
I know personally, on long runs and after long cardio sessions, a bag of crisps seems to be just the ticket. I use electrolyte tabs and I have to say they are fab. Perhaps try some stuff out to see what works ?
Possibly random anecdote... my beloved ended up on a blue light to hospital in the middle of the night recently with a nasty atrial fibrillation which then took hours to settle. The only thing out of whack was low *potassium*. He had been sweating over digging in the hot sun over the weekend.
Bananas? Thoughts?
I take SOS tablets dissolved in water. I had a couple of runs around 7km after which my body just crashed. Tried sugar and carbs but no difference. Since using the tablet I have had no issue. My running belt came with two bottles which I fill when doing over 5km. Did 12km today (might be 13 my tom-tom stopped measuring) and in this heat I need the water
I think it is whatever works for us... Trial and error.
Nell
Runners red!
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Slow runners unite!
How fast do you need to do 10k to enter a ‘race’ ? 
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