Electrolytes?

[Curlygurly2]

Who uses electrolytes? Can anyone fill me in on them please... - how to use them, when, your favourite brand? Do they work, are they necessary?

[Buddy34 Graduate]

I use these . I sweat a lot even now in the colder runs . I've used them for over 6 months now. I never put salt on anything and try not to eat food full of salt.

I'm sure they work although I haven't got scientific evidence .

I take 2 after every run.

myprotein.com/sports-nutrit...

[Curlygurly2 Graduate in reply to Buddy34]

So - what? they help with recovery? Why do you not eat salt if you sweat a lot??

[Buddy34 Graduate in reply to Curlygurly2]

Honestly I just don't like salt. Taking these after a run helps replace lost salts and minerals.

[mrrun Graduate]

I'm 'on' Tailwind for longer runs and most of my cross training, situations where l will push the body. Works very well for me.

[Curlygurly2 Graduate in reply to mrrun]

You use Tailwind during your runs? This is the sort of advice I'm looking for...thank you xx

[mrrun Graduate in reply to Curlygurly2]

Yeah, if I'm going for a longer spell. According to their website you wouldn't really need it for anything under an hour which l think is very individual (l didn't need or take anything for HM but some guys need it for much shorter distances). For the full marathon l needed it and used it liberally. I didn't take any solids, only Tailwind, and it worked. Used it for all training runs above 20K since. Their website l find very informative/comprehensive. Mind you, the toughest part was flavour decision. I got a full selection from Amazon, tried them all, and then simply went with the flavourless one. Too complicated for me. Also, l use it for any longer exercise. My martial art classes at times go for over three hours - I stick with no-flavour drink and take all punches with a smile.

[Irish-John Graduate]

Generally, VERY important Basically, they allow the chemical reactions to function in your body. I have a vague memory of a Nurse telling me many years ago that if you only drank Distilled water, you'd die in a few months. I think though you'd get enough from solid foods?

Anyway - the days of salt tablets on route marches/tropical assignments are fast receeding, a judicious use of products like Tailwind at worst do no harm, at best give some comfort and increased performance IMHO

[Curlygurly2 Graduate in reply to Irish-John]

Thank you John, I've had advice to use electrolytes during runs rather than high carb gels...any thoughts?

[Irish-John Graduate in reply to Curlygurly2]

This is what I do - dunno how "scientific" it is, but so far I haven't had any bad results at least

Any run longer than 10k, about half an hour beforehand, especially if it's really hot, I'll eat an icecream bar. Preferably a Magnum Almond. I figure it carbs me up, and hydrates

Then, at the start - one fruit pastille. And a fruit pastille every mile. I haven't drank more than a sip of water midrace in a few events, but the bottle of chocolate milk you get at the end of Ft Bragg ten miles is VERY welcome

I figure the sugar molecules in the pastilles probably operate as electrolytes just fine for those runs - I've not had any problems during or after anyway - and maybe it's just enough of a top up without flooding the engine as it were

For, hopefully, next year and a crack at doing a FM I'm going to have to study up on hydration though

[Curlygurly2 Graduate in reply to Irish-John]

Ah, I'm low carb these days, I used a lot of gels on my HM earlier this year, and put on a lot of weight, I'm looking for an alternative.

[Irish-John Graduate in reply to Curlygurly2]

👍🏼

[UXB1]

Hi ,i always use HI 5 Zero electrolyte tablets,normally put 1 tablet into a drink canister seen ok .

[Curlygurly2 Graduate in reply to UXB1]

Do you use that during your run? What help does it offer?

[UXB1 in reply to Curlygurly2]

Hi,I’ve always used them I’m not 100% sure if they do benefit me because I’ve never not used them,you may notice benefits if never used b4

[Madge50 Graduate]

Hi there,

I use them, high 5 tabs - without caffeine, dissolved in water as part of my rehydration, usually only after long runs, and do find I recover quicker, as I understand you can generally get all you need from a normal healthy diet, I only use them occasionally (I was given some for free) but I have noticed a difference in how quickly I feel fully rehydrated.....

Your body will chuck out anything you don’t need.......like multi vits.....

Mx

[Curlygurly2 Graduate in reply to Madge50]

You probably know I'm not using the carb gels any more, I've been advised to use electrolytes during my runs, especially the longer ones...any thoughts on how useful they are during a run?

[Madge50 Graduate in reply to Curlygurly2]

I’ve taken the electrolyte drinks on runs when it’s hot - really hot, and I did find them helpful, otherwise, so far I’ve just used water and jelly babies, I’ve got gels and tbh, only take them on long runs to use them up, I.e, 5k, jelly babies/water, 10k gel/water, 15k, jelly babies etc., as I’ve got more used to longer runs I’m not sure gels add much, if anything......

I’ve got into the habit of having the electrolyte drinks as a reward/recovery.....

Mx

[Curlygurly2 Graduate in reply to Madge50]

Last year when I was training for the HM, I found I ran out of energy and got really, really cold, the gels made a massive difference. Of course, I'm not looking to run those distances any more, but I still find my energy is a bit lacking...I guess it's just a question of finding what works for me now.

[Oldgirlruns Graduate]

A friend gave me some High5 Zero Sugar electrolyte sports drink tablets to try. I have no idea if they work or not but I figured anything that might replace minerals lost through exercise wouldn’t do any harm. I was pleasantly surprised that they tasted OK

as well!

[Realfoodieclub Graduate]

I used to use them but now only during events as my kidney consultant advised against too much electrolyte and protein supplements after kidney donation. I had had a kidney stone in the past and they asked me to be cautious with too many easy to drink minerals in training. I use a orange juice / water mix with Himalayan pink salt which they are happy with for my training runs. I can’t have a high protein diet either. The orange juice has carbs and the salt help with natural electrolyte balance. It works perfectly for me. Rfc x

[Decker]

Hiya Curly! On anything over 15k, I use a powder called Nuun, similar to Tailwind. I tend to use it more in the summer when I sweat a lot, I noticed a difference on longer length runs, but not so much on shorter ones, but everyone is different. This product comes as a powder you mix with water. It also comes in an effervescent tablet form. The powder is much less expensive per use! I think Tailwind has similar options. It also comes in caffeinated or regular options. I use the regular one since my heart is already running too fast :). I drink the stuff at breaks like traffic lights etc. Usually most of it is gone by the end. On long runs, my mix is a small bottle of this stuff plus a gel every 7k ( after 10). I currently use the Cliff shot chocolate gels if that matters.

[Curlygurly2 Graduate in reply to Decker]

I'm trying to find something to replace the high carb gels, do you think these would be useful for that?

[Decker in reply to Curlygurly2]

Possibly. Tailwind claims you need nothing else: tailwindnutrition.com/why-t...

No gels, bars, chews, and pills. I personally see a jump in my performance minutes after taking in a gel, so I will stick with the blend of both for now.

Other long distance runners like Karl Meltzer (more 100 mile wins than any other athlete) swears by just water and gels. It all comes down to personal preference and experimentation I think.

[Curlygurly2 Graduate in reply to Decker]

Thanks Roger, I used gels on my HM last year, I don't think I'd have got through it without them, and, yes, a big jump in performance, but I put on a lot of weight too. I'm low carb these days, lost all the weight and feeling much better, but looking for an alternative.

[Beachcomber66 Graduate]

I use zero non caffeine tablets. Essential for me in hot weather if I want to avoid the risk of post run cramps. The pink grapefruit tastes ok and I think that fact encourages me to increase my fluid intake generally.

[Curlygurly2 Graduate in reply to Beachcomber66]

Yes, that's a big consideration, thank you. Do you think they help with energy levels during a run?

[Beachcomber66 Graduate in reply to Curlygurly2]

To be truthful I don’t know. I started using it towards the end of C25k, because I kept getting calf/cramp problems. It was one of a number of things I changed (including buying proper running shoes). The problem went away, so I am not about to change my routine, but how far zero played a part I couldn’t say!

I take a bottle full on 10k plus runs when the weather is hot; it certainly helps deal with “heavy legs” around the 5k mark.

I drink a 750 ml bottle most days; I am sure I wouldn’t remember to drink water so frequently. I guess it just works for me.

[GoGo_JoJo Graduate]

I tend to only use them if I'm going to be out for more than an hour in hot weather or 1.5 hrs ish in cooler weather. I'm a pretty heavy sweater in the heat so I do think it's a good idea

I use High 5 Neutral tablets (1 per 750ml) in flavoured mineral water but I also take some Science in Sport Tropical powder in one 500ml bottle which has a fair amount of carbs too providing both energy and electrolytes.

It also gives me choice of drinks as on really long sessions I'll have one flavoured water with High 5 in my bladder, another in a 500ml bottle and then the SIS 500ml too giving me ample choice as when I get fed up of a taste I can put off drinking which is not a good thing. I usually take a couple of free tablets of whatever flavour are lying around in case I need to refill too.

[Curlygurly2 Graduate in reply to GoGo_JoJo]

I'm trying to steer away from the high carb gels, I hoped these electrolyte tabs might help with energy..

[GoGo_JoJo Graduate in reply to Curlygurly2]

No, most electrolyte tabs are just that.

You need to look at sports drinks like SIS Go which I use, Tailwind also is a carb loaded energy drink.

I don't use gels, can't stand them. 🤣

[Curlygurly2 Graduate in reply to GoGo_JoJo]

Thanks that's useful to know x

[GoGo_JoJo Graduate in reply to Curlygurly2]

This is what I use... and its on sale!

scienceinsport.com/sis-go-e...

I usually get the 1.6kg bucket but that's a good price. It looks a lot but soon goes, 2 plastic scoops per 500ml water.

[GoGo_JoJo Graduate in reply to Curlygurly2]

This is Tailwind, I've not tried that yet

energysnacks.co.uk/collecti...

There's another... something root... trying to find it

[GoGo_JoJo Graduate in reply to Curlygurly2]

Active Root

This is is ginger based so if you don't like ginger it's a no. I like the science and the ingredients on these but haven't tried it yet. There's 3 flavours but all have a ginger base. My sister in law uses it and she runs 70 miles/ week and more ultras per year than I'd like to count

activeroot.co.uk/store/tubs...

[Curlygurly2 Graduate]

Massive thanks to everyone that replied. I'm actually trying to stay away from the high carb gels, I've been advised to try electrolytes instead, and wondered if they would help with energy...

[JaoJao]

I made my own electrolytes and I used to drink after my run, it replenishes any salts you might lose. When I did my first ever 10k I felt very faint and unstable on my feet a while after my run, the room

Was spinning. I quickly made a sandwich in case I was hungry and had a packet of walkers ready salted crisps, they really seemed to help!

[davelinks Graduate]

Hello you! how are you? I've never used anything, my runs are usually short anyway being about 3-5k, depends how I feel. Just rely on a healthy balanced diet, so some salt in there. But can see where John & Madge are coming from with the longer runs.

Have found this about tablets worth a read..

coachmag.co.uk/running/7330...

[Curlygurly2 Graduate]

Hi @Davelinks I'm doing pretty good! I'm following the Keto diet these days, does wonders for my post treatment fatigue, and I've lost all the weight I put on with it too.

I've run two 10 KMs this week, I was advised by someone at the head office of the regime I follow (Diet Doctor) And I have to say their advice is spot on. Onwards and upwards!

I'll have a look at that link about tablets, but mostly these days I'm having a cup of Bovril when I get in from a long run.

How are you and your lovely wife? Hope you're both doing well...