Controlling your salt intake with Chronic Kidney Disease
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If you’re doing a run longer than two hours, you may want to take one before you begin, then another one halfway through your run/race. You will need a travel packet of table salt. Individual salt packets may vary, but the average serving size is approximately 0.5 g, which contains around 200 mg sodium. To do a salt.
“Eating something salty after a run can help the body rehydrate better,” says Seebohar. Some runners, however, including back-of-the-pack marathoners, ultradistance runners, and triathlete.With that in mind, a couple of studies suggest that taking a big sodium hit before a long endurance event can work to your advantage, performance-wise.
The first study (published in Medicine & Science in Sports & Exercise ) had a group of.Current dietary guidelines recommend healthy adults get 2,000 to 2,300 milligrams of sodium, with runners and endurance athletes taking more as.The researchers claim that “oral salt supplementation was effective to lessen body mass loss and increase serum electrolyte concentration during a real half-ironman,” suggesting that it might be an effective pre-workout constituent. 8. Electrolytes in sweat are connected to individual running pace in marathoners.
If you know you are training or racing in a hot climate and are doing a long endurance event, you should test out in advance training with salt tablets. If you are mid race however, at the first sign of nausea, muscle cramps, disorientation, you should drink a sodium containing sports drink, such as Gatorade or eat salty foods. If possible, you should plan ahead and estimate your fluid loss.
Aim to drink about 2-3 mL perpound of body weight at least 4 hours before your run. If you chug an entire liter of prerun water, the kidneys will flush it out, causing frequent midrun bathroom.If you just drink a bunch of water a few hours before your race, that will stimulate your need to urinate, and you won’t retain any of the extra water (assuming you’re already well-hydrated).If you under-replace the water content, your body will continue to sweat and you will start to become encrusted with salt, lose weight, and become dehydrated.
It is not possible to replace all fluids lost, because you simply cannot absorb that much while exercising at a faster than walking pace. If you over-replace the water content, your body will remove water to the surrounding tissues and you will.NO!
You should determine the amount of salt you need, and then add about a half of it and let it dissolve. Then, either test or have the salt level tested. Complete the process by adding 1/4 doses (1/2 of the remaining salt) slowly until the required level of salt is reached.What can we conclude from these results? You don’t need to consume as much sodium as you lose in sweat to keep your blood volume up and your temperature and heart rate down.
The amount of sodium found in a typical sports drink will do the job. Taking in extra salt won’t provide any additional benefit. Avoiding hyponatremia.The amount of sodium in sweat averages about 500 mg sodium/lb sweat (and ranges from 220 to 1,100 mg) If you lose two pounds of sweat per hour for four hours of intense biking, tennis, football practices, etc., your sodium losses become significant (4,000.
Epsom salt baths dehydrate you bigtime. I would never take one the night before a race. I might take one 3 nights before a race, but not 1 or 2.
Do add salt. You’re going to sweat a lot during your run. When it’s warm and you’re out for more than an hour, you’ll lose a lot of sodium. To boost levels beforehand, sprinkle salt on prerace.
Then you can continue fueling throughout your run. If you’re not used to eating before a run, start simple. The last thing you want to do is end up with an upset stomach.
If you are used to eating before working out but you’re wondering how much you should eat, the rule of thumb is the more time you have before a run, the more you should eat.
List of related literature:
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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| from Advanced Marathoning |
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| from The Sport Psych Handbook |
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| from Waterlogged: The Serious Problem of Overhydration in Endurance Sports |
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| from Mosby’s Fundamentals of Therapeutic Massage E-Book |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Visualizing Nutrition: Everyday Choices |
88 comments
I gotta disagree with this one. NONE of us have enough magnesium; that is scientifically proven. Say what you want. Before I retired, I worked like a “dog”. The baths kept me going. I had co-workers, much younger, that complained of muscle aches all the time. Yes, I too had them, but that bath healed me right up EVERY TIME! That’s enough proof for me!
the local-honey-helps-allergies statements are fake science: https://www.ncbi.nlm.nih.gov/pubmed/11868925
Am i the only one who is watching it because of “Chandler Bing having bath” episode??��
I started taking Salt Stick capsules before and during runs and it was a real game changer for me. I live in NC where it’s humid and warm for much of the year and I routinely come home crusted with salt on my face and arms. Switching from water to Tailwind to hydrate during long runs also made a difference.
I believe in miracles. To get 6 million people to subscribe to a channel of this type without knowing how epsom salt works is nothing short of a miracle.
Sodium doesn’t have “electrolytes”, sodium is an electrolyte
Another sign is cramps. I can get gets leg cramps. Straight water dilutes your blood. Causing hyponatremia, which can cause muscle cramps and even a heart attack.
I don’t get the hype over karli kloss? She’s super tall and skinny but her face is super average.. not hating I just don’t get how she’s a top model
None of this matters unless your factoring in Potassium this is only half the equation
this was me on after my show 3 weeks ago.. couldnt pump up for show day then after all i could eat buffet the next day at gym looking hella juicy.. still took out overall first but lol
I’m the weirdest sweater, it all comes out of my face and back, almost none on my legs and nothing at all from my feet and I have almost no foot odour.I get a build-up of salt gunk on my forehead after sweating I can literally scrape it off and make a paste lol but I never feel faint or ill working out and I used to do long-distance running. everyone is different
I am Salty Sweater Maam
when I exercise my sweat turns into powder like iodized salt
Hello I have a question I sweat a lot but I always use salt in my food literally
Iam also salty sweater.so tell me some home made solutions.iam not buy expensive products like white people.iam from 3rd world notion plz help me white people.
I’m for sure trying the almond butter chocolate chip brownie!!!!!
If I may ad something.
Water isn’t enough.
And moreover, it is NOT DESIRABLE.
Because regular water has very little electrolyte content, it ends up leeching electrolytes from the body which makes rehydration much harder.
We have all heard that the human body is 60% water, yes?
Lies! There is 0% water in the body.
All the fluids in the human body are *electrolyte solutions*.
So to keep it short, for hydratin:
Moderate water + electrolyte intake > Lots of water.
Lots of water = electrolyte *loss*.
I am definitely a salty sweater. But i am not sure how much salt is too much to take because I heard way more about how too much salt is bad for you than how much salt is too little to a salty sweater… I really have to find a way to deal with this issue.
I am a salty sweater and this makes sense. My time in the armed forces was rough at PT times. I would recover slowly and doing exercises in the heat was killer. I always felt sick and dead afterwords. I wish I would have know this then.
Nice to hear a fact driven discussion instead of…..Thanks!
Very interesting, I do have some of these signs. If I feel a bit faint and nauseous after training I pour some regular table salt in the palm of my hand and lick it up, then I feel better almost immediately…
I uses SoS sachets (not to be confused with Science in Sport SIS) as they’re one of the few that also contain potassium, rather than just sodium, and it’s way more palatable then Lucozade sport/galactorade/poweraid isotonic. Great for a salty sweater. https://store.sosrehydrate.com
I am convinced they work if you have a deficiency. Esp when you have been under stress.
Definitely want to see a video to prepare for a photo shoot!
I think we bought enough lol Chris is worth like 2 million bucks
I’d love it to stand next to you as I am a tall woman, too:)
I hadn’t even thought about some of these things, because I’m not particularly susceptible to cramping. Maybe just because I’m only at 10 miles on my long run. But they all fit to some degree. I don’t really feel nauseous during most hot workouts, but I’ll have a terrible headache for the rest of the day if I don’t replace my electrolytes. This even applies to doing yard work during the hot part of a summer day. And I have been craving salty foods more than usual, especially tortilla chips. I never salt my food, so this one seemed strange. This is all very interesting. Thanks for the video!
Hi, so I’m pretty sure I’m a salty sweater. I have done two marathons now (last one Houston this past Sunday) and both of them have gone the same way. Great start and up to 32k(about 2h into the race) I’m doing fine. Then I get cramps and I have to walk to get it under control. I thought that mostly had to do with magnesium depletion but could it also be low sodium levels that causes that? I took 5 gels with electrolytes in them and 5-6 cups of Gatorade along with 5-6 cups of water. How much salt can the body store? Is a marathon far to only relay on in body stores? (I’m running just around 3h 10min) is salt tablets worth trying?
I literally have salt crystals all over my face after a run or hike. It is insane.
I use it to reduce severe case of my eczema. It kinda works.
I like her channel! I like how she keeps it real! While others would have reshot the blender she kept it in because she knows that we can all relate to that!
I fit 1 sign the white residue on skin and clothing so I’m still confused am I a salty sweater or not ��.
I would like to see Maria Sharapova and Karlie Kloss together. They would be the super tall girl duo!!!
Hello I love this channel. Do you have a video on probiotics? Why to use them, who should and when to take them? Thank you!
It’s super hard to get under 2k sodium. I’m taking about 4500 and my BP is still low. Hard to get your protein intake and have low sodium
Great video! I’m a salty sweater, I made a homemade hydration juice using salt, molasses, coconut water, lemon juice and tart cherry juice. So far it’s working great. Thanks again. Coach
I never thought about being a “salty sweater” but now that I come to think of it, I sweat loads even during the winter (which is quite cold where I live), my sweat does burn when it gets in my eyes and I often have like some powdery substance all over my forhead after a hard run. But I never ever have cravings for salty food though!
Don’t be drinking animals milk to up your calcium level, the cows get the calcium from the plantfood, cut the middle man(bovine).
Hello Dear Karlie Kloss I wish You enjoy your meal and Bon Apetit. And I congratulate You for running on the Marathon. Did You complete the Marathon? And did You get a degree?
have you ever tried it? who is this punk? 2 earrings are a placebo.
Heavy salty sweater. Cramps also related to this. Getting it dialed in a little closer using 1 scoop of Tailwind with 1 Nunn tablet in 20 once bottles. Thanks for video.
I’m definitely a salty sweater. When I wear a black t shirt it dries with white lines. It also burns my eyes too. Is there a way to test your personal electrolytes to make sure they are balanced. I only use Himalayan salt. I also supplement with potassium citrate with my Bcaas.
Definitely a salty sweater. My favorite electrolyte product is ‘Heed’ by Hammer Nutrition. I use Heed in my hydration pack ever time that I train and trail race. Sipping on it during training/racing helps to keep my body charged.
I’m definitely 5/5 as well and definitely caused by my genetics. I always look like I jumped in a pool after every training run. After every marathon, I suffer from 2 big whammies: cramps (from sweating so much) and hyponatremia (from drinking too much water to make up for the sweat). What a vicious cycle. I supplement with electrolyte drinks and electrolyte tablets, but it’s sometimes not enough. I had hoped the video would be more comprehensive to address my particular problem.
I have a photo shoot one week before my figure show. I would love to hear how to look good without ruining it for the show…
Our dogs’ favorite treats have to be those leg licks after our runs. ��
I fit all 5 signs. I have come back from long runs with salt crystals on my arms and face. Now i make sure to drink something like gatorade when i run.
I fit 4 of those 5 signs. BUT, I love running in the heat and humidity. I still think I’m a salty sweater. Curious as to why the heat & humidity don’t hit me.
It’s crazy it’s things that exsist out there and does nothing
So how do people get cancer from touching certain chemicals?
I normally sweat a bucket while running, and have always wondered if I’d lose too much electrolyte through sweating. Omg…. Recently I feel dizzy when standing up from my chair. I’ve been taking Mg everyday for all those years, though. Should I do something more as a salty sweater??
Thank you so much for the precious info, coach Liz!!
the power of suggestion my friend. its more powerful than you think. You can pretty much trick your mind into thinking your getting better and it actually begins to manifest. there has been a few small studies on this.
Hi karlie I know this video has been out for ages but if you accidentally came across my comments would be amazing. I saw you were using the powder. Is it ok to use the fresh stuff i just cant find turmeric powder anywhere. Thankyou.
can you make a video on how you became a vs model because I really want to be one and I think I have the potential and I know there’s many girls who have the potential to become one to so if you could please make a video thanks love ya �� �� ��
Don’t let kali muscle see this. That guy has issues with sodium
Thankyou Karlieee����I will try this out!! Every time I run long distances I always eat as much as I can once I get home����
We have fat free food on the UK CHRIS but it’s true we don’t have fake crap… Our FDA REGULATES stuff too much… Schools banned fizzy drinks years ago also on lunch boxes
Bit contradicting. ”Cut down on sodium for a peak show / photoshoot” makes you drying.. then ”Don’t got no pump on stage?? Should have had some sodium bro”
Lmaoo the cursing I love it
Make me feel like I’m around Marines
Looks like my daughter and mum my daughter is 6 ft and my mum is 5 ft 3
Her freezer is heaven (heaven song came on as it opened). ��
Great video Chris i’ve always wondered about too much sodium and looking bloated. Well explained thanks!
Karlie looks like palm tree beside jen lol, love you both ❤
People say gatorade is bad..but athletes use it..so it must be good..i feel much better after drinking one.
How is karlie so tall?? ������ what’s your secret?God i’m so jealous
Studies are made with a limited number of people because of a restricted budjet… in the other hand you have million and millios of people using this and felling much better after. So, if you have millions of people with good results then you don’t need the ” control group” part of the study saying that x number of them experienced the placebo effect to prouve that it actually works or not. You have millions saying that it worked for them. ��
We need that “How to Peak for a Photo Shoot and/or Show” vid!
Big ass pepper nose having ass.��the fuck you mean dont worry about sodium bruh
Why am I even watching this? I don’t run, I walk. I don’t work out, like at all xD
Chris, can you do a quick video or a comment on your current macro intake… Im following my fitness pal and want to make sure I’m taking in enough… I feel fine, losing around 1lb or 2 a week. Just want to make sure in preserving muscle tissue. Appreciate it man
I eat very low sodium and I get cramps when I do cardio and then my lifts are shit. If I eat salt will it make me have more energy? Do I need to get other electrolytes or should just normal salt do the trick like a teaspoon in some water. Is that ok?
my triceps are weak af beside the fact after pump my arms are 18″ but triceps are lacking size help me out please n my brachiallas are lagging too
Klossy tayler swift is your best friend please meet me with her please
im not a runner but im a carpenter and i work in the heat here in Australia. i wear a tool vest and i have salt stains coming through my shirt and through the vest,
i drink alkaline water all day, but it still does not stop the salty sweat, by the end of the day my shirt looks like a snow man in the middle of summer. I also get dizzy or feel light headed when i bend over and get up to quickly during the summer months, not so much in the winter months.
Maybe i should try an electrolight drink during the day, any recommendations? I sometimes work up to 11hrs a day depending on work load, so you can imagine the sweat loss.
I have always worried that my excessive salt loss is a health condition.
SHE IS DATING JARED KUSHNERS BROTHER, TRUMP SUPPORTERS!!!!!!!!!!!!!
WHY IS EVERYONE TALKING ABOUT THE HEIGHT DIFFERENCE BUT NOT THE ICECREAM COLLECTION?!??!
Sexy, juicy, pump?! Man you been watching a lot of Robert Frank. Lmao! Me too
So so so helpful. 5/5 so comforting as well and helps me to plan better than I have been. Living in a hot humid environment for much of the year isn’t going to help though!!!
Whenever I soak my feet in epsom salts I get very thirsty. It is not all in my mind. So at the very least, something is being absorbed through the feet.
Appreciated the details on the other three main electrolytes. Could you please tell me more how calcium assists heart rate? Also is there a more accurate way to know how much salt tablets to ingest? I don’t really trust my perception on how much is right.
In the recent years I have become one, what causes this “issue” or change? Back in the times at HS, I would sweat a lot but it was never really salty. Nowadays I lose way too much salt, when going mountain hiking, my face and my skin is covered in white points and flakes, it’s like the Dead Sea. Kinda annoying that I need to use something else than water to replenish all the electrolytes, as normal food or energy bars don’t come with those important electrolytes either.
I felt dizzy, and had spasm in my muscles. And when mountain hiking that’s kinda dangerous.
Another big pharma dupe diverting people away from the things that are cheap and effective
Wow imagine doing a marathon and then the VSFS I hate my life
Well after a week of pain in my knuckles I decided to soak my hand in warm water with epsom salt, and after watching this video I shouldn’t’t fall for this placebo effect, so I’m going to continue my boxing training but keep the workout light as well as soaking my hand every night for the next 7 days and see if it gets noticeably better. Will edit post with results afterwards (if I remember too).
She was such a disloyal friend with Taylor, even if you’re not a fan, she seems so fake right now, it makes you dont want buy her image anymore when you see her again. So horrible.
I’m a salty sweater. I can’t run without a headband (my eyes sting so much). by the end of a long run in warm temperature, I’m all crusty. this is not only a problem for my eyes but also for chafing is some private parts. I take water with salt pills during long trail runs (4 hours and over). Ratio 2-2.5 liters of water to 1 pill.
Chris I see you mentioned about the need for the carbs, so how do you think Keto will so for someone trying to lose but stay strong.
I have been diagnosed with genital herpes 8 months ago, I was lonely and sad I wanted to be healed and did all I could but I was not healed but luckily a friend of mine directed me to this great Dr.ayomede on YouTube who helped me and my health have been completely restored from Herpes Virus
All I know is that when I took one, I woke up the next morning with the most relaxed back ever. Wasn’t placebo either. Just felt awesome!