Do you use electrolyte tablets?

[Silent Stroll]

So I sweat a lot. It seemed smart years ago to help myself while cycling to stay on top of my electrolytes. So I would eat fruits before, during, and after long rides. I discovered NUUN tablets recently and they seem to help. On a day like tomorrow I will literally be pouring water off of my body. So it seems more then water is always safe. I'll be waving to you atop Lehigh Gap in the scorching sun tomorrow.
Do people take tablets like these on thru hikes?

Oh, first post here on my part so if I screw something up and this ends up in the Sani-Fem Freshette Feminine Urinary Director forum it was due to my ignorance not interest...honest.:sun

[Nutbrown]

I use them on my section hikes. Taste decent and gives you more of what you need.

[snifur]

I never heard of anyone needing them on a thru. With the amount and variety of food consumed along with drink mix variations it seems highly unnecessary. Besides, most of the gram weenies here on WB probably can not afford the extra weight of electro tabs.

[T.S.Kobzol]

I tried the watermelon a few weeks ago. Not impressed. Perhaps I should try a better flavor?




I use them on my section hikes. Taste decent and gives you more of what you need.

[rocketsocks]

I use the Nuun electrolyte tablets...they work for me...but I also was at my doctors the other day and got a blood pressure reading that was like 160/90...we realized it was the electrolytes I had taken that morning after a very hot sweaty walk...so be careful, or just know they will raise your pressures. But again, they work great! and remove that shaky limp leg feeling after a strenuous walk. Also used Gator-aid powders, the "Nuun" tablets are easier to use though...drop one in a 16 oz. bottle of water, wait about a minute...Done! Drink



http://www.rei.com/product/834590/nuun-all-day-hydration-tablets-15-servings (http://www.rei.com/product/834590/nuun-all-day-hydration-tablets-15-servings)


I've also used "Mio" but read the labels as not all the flavors are the same, some are just flavor enhancers, others have electrolytes and vitamins....these are great for imparting flavor to nasty filtered creek/pond/lake/puddle water.

http://www.makeitmio.com/

[rocketsocks]

I tried the watermelon a few weeks ago. Not impressed. Perhaps I should try a better flavor?
No doubt they're a little flat on flavor...they don't have all the sugars the other brands use, but this is by design.

[Dogwood]

Emergen-C(only the Lemon Lime w/ MSM, powdered), Hammer Petulatum(powdered), and Coco Hydro(powder). Plus, often, I'll take a green drink powder like Amazon Grass Green Superfood which is more for the greens and probiotics. I enjoy telling people I take Coco Hydro Pineapple on my hikes. I get lots of questions and stares about it, like, "did I get it at a dispensary in Colorado?"

[Silent Stroll]

No doubt they're a little flat on flavor...they don't have all the sugars the other brands use, but this is by design.

I have only purchased the Tri-berry. They taste so good I dont think I will try another flavor. Also the water went down easier then it should have. I had to stop myself from consuming too much water...or at least more then I would normally drink.

[rocketsocks]

Emergen-C(only the Lemon Lime w/ MSM, powdered), Hammer Petulatum(powdered), and Coco Hydro(powder). Plus, often, I'll take a green drink powder like Amazon Grass Green Superfood which is more for the greens and probiotics. I enjoy telling people I take Coco Hydro Pineapple on my hikes. I get lots of questions and stares about it, like, "did I get it at a dispensary in Colorado?"
Haven't tried this yet, Emergen-C....also wanting to try just plain ole coconut milk/water???

[rocketsocks]

I have only purchased the Tri-berry. They taste so good I dont think I will try another flavor. Also the water went down easier then it should have. I had to stop myself from consuming too much water...or at least more then I would normally drink.the only one I've tried so far was the Lime/Tangerine...not real great, kinda medicinal bouquet, with a nice acidic finish, hehe...but it works.

oh and the "Mio" I used was the Tangerine/orange? I believe, with the B complex vitamins, I really was just using this as a flavor enhancer, but was pleased to see it had the B vitamins in there, as I take those anyway.

[Venchka]

Nope. Don't need anything extra. An old myth.
Furthermore, if/when I drink Gatorade I dilute it half & half with water. Something I learned many moons ago while reading a book. Remember those?
Potassium is most important. That is what bananas are for. Fresh or dried.

Wayne

[peakbagger]

This thread on VFTT.org discusses a home made product that cost a heck of a lot less.

http://www.vftt.org/forums/showthread.php?4914-Long-distance-nutrition&p=54650&viewfull=1#post54650

Potassium Nitrate has an acquired taste that some folks haven't acquired and covering over that taste is tough.

I use NUUN because it is convenient, but if I am just planning to day hike or do a lot of work in hot weather, I will mix up some. By the way V8 lite vegetable juice uses "lite" salt, I drink it at the end of hikes. I bought a case of NUUN awhile back and it was cherry flavored, I like it except that it has caffeine in it (didn't know it when I ordered it) and as I don't normally drink caffeine I have to be careful what time of the day I drink it.

[Dogwood]

No doubt they're a little flat on flavor...they don't have all the sugars the other brands use, but this is by design.

YES, that's a big plus according to some with the Nuun electrolyte tabs.

[rocketsocks]

Nope. Don't need anything extra. An old myth.
Furthermore, if/when I drink Gatorade I dilute it half & half with water. Something I learned many moons ago while reading a book. Remember those?
Potassium is most important. That is what bananas are for. Fresh or dried.

WayneNothing like a fresh off the vine NJ "Beef Steak" Tomato either, Mmm mm good...and another great source of Potassium.

[Pedaling Fool]

Nothing like a fresh off the vine NJ "Beef Steak" Tomato either, Mmm mm good...and another great source of Potassium.I just picked three yesterday; I have about 10 plants. So much sweeter than what you get in the store.

[rocketsocks]

I just picked three yesterday; I have about 10 plants. So much sweeter than what you get in the store.
our are almost there...probably this weekend

[Kookork]

So I sweat a lot. It seemed smart years ago to help myself while cycling to stay on top of my electrolytes. So I would eat fruits before, during, and after long rides. I discovered NUUN tablets recently and they seem to help. On a day like tomorrow I will literally be pouring water off of my body. So it seems more then water is always safe. I'll be waving to you atop Lehigh Gap in the scorching sun tomorrow.
Do people take tablets like these on thru hikes?

Oh, first post here on my part so if I screw something up and this ends up in the Sani-Fem Freshette Feminine Urinary Director forum it was due to my ignorance not interest...honest.:sun

I have found you a pleasant addition to WhiteBlaze members. Hope you stay around .

In hot and sweaty days I would use a few of these tablets.No harm using them wisely if not beneficiary. ( I think they are beneficiary )

[Malto]

I believe it depends on the hiking that you do. The hotter it is the more you need them. The higher miles you do the more you need them. The faster you go, exertion, the more you need them. Combine all three and my experience is that I definitely need them.

i took them all but two days on my PCT thru hike. I ran out for those two days. I ended up with legs cramps both nights as soon as I layer down to sleep. I also have had some pretty strange things happen in respects to being able to regulate temperature, alternating chills and sweats. But I also tend to do very high mile, sunup to sundown days with few if any breaks. As always YMMV.

[Dogwood]

Haven't tried this yet, Emergen-C....also wanting to try just plain ole coconut milk/water???

The Emergen-C's are more than just electrolytes though - vitamins, supplements, enzymes, etc which is why I like to take the Lemon Lime one I listed on my hikes. It's not about the flavor but what is in that specific Emergen-C that I want, most notably 1000mg MSM. It also masks the undesirable flavor/taste of some water purifier treatments.

The coconut water electrolyte angle is nothing new. The "monkey face" nut(coco-nut) has been drunk for centuries for its health benefits including hydration, electrolytes, some vitamins, etc. I drink fresh coconut water in Hawaii when I can. It helps me feel better. It keeps me cooler in the hot HI sun and humidity. It doesn't have all the sugars that are in many electrolyte drinks. I'll leave it at that, but I do admit it is the trendy thing to do on the mainland. I think JUST coco nut water(read the labels!) is often a bit better than many other electrolyte drinks in that it doesn't have the "other" added ingredients that many other electrolyte drinks contain.

Those two with a dried green drink are more than enough for me to haul around in my hiking food bag. But, when I'm missing either the Emergen-C or Coco Hydro I'll sometimes substitute the Hammer Petulatum in their place. This is not just about electrolytes though either. Besides, it helps when you have two athlete/nutritionist brothers who often give me some of this stuff or get significant wholesale price decreases which make it affordable for me.

[Dogwood]

Malto hit on something that I agree with. The type of hiking you do can play into wanting some of these things. I too go long hrs and on many very hot LONG distance hikes. I'm exerting myself tremendously. I typically go from around sunrise to after sunset, sometimes into the night. When so much is being consumed from your trail diet and excreted through perspiration it helps to get it back somehow. My trail food diet isn't always enough to do all that. Do I like it as an ULer carrying this bit of extra wt? - not necessarily, but I find it worth it with the trade-offs. Who knows what tomorrow will bring though. For now, I'm Ok with taking these things out on most long hikes.

[Cookerhiker]

I use these http://emergenc.com/index.php/products/specialty/electro-mix (http://www.emergenc.com/index.php/products/specialty/electro-mix)

[Malto]

I use these http://emergenc.com/index.php/products/specialty/electro-mix (http://www.emergenc.com/index.php/products/specialty/electro-mix)

It is interesting to look at the ingredient statement. There is as much potassium in one packet as 16 of Hammer endurolytes. And zero sodium though normal hiker salty foods may even the playing field. Not that Hammer is the end all be all but that is a huge difference in composition. I modeled my homemade electrolyte mix after the endurolytes which is nothing more than low sodium salty substitute and a calcium/magnesium complex mixed at a ratio of 41g:108g but it is a heck of a lot less expensive.

http://www.hammernutrition.com/products/endurolytes.elt.html

[Cookerhiker]

.... And zero sodium though normal hiker salty foods may even the playing field....

After my bout with hypernatremia on a section hike in '05, I bring lots of salted peanuts and increase my intake in hot weather.

[kidchill]

I think the electrolyte tabs are too expensive for what they are (I'm not sure of the cost of the ones you're looking at..but the ones I saw were way too expensive). I primarily used gatorade packs on my thruhike, unfortunately, some of the smaller general stores don't carry them. For the gram weenies, it's worth the weight for me...for one, it flavors the water (which gets really boring), and two, it replaces NaCl, K, and provides carbs. Also, I ate 3 packs of ramen for dinner every night. I think it's roughly 30% of RDA in each pack. I switched up to easy mac for a week one time and did get some cramping. This was also in the last couple hundred miles of my thru, so my body was pretty beat up anyways.

[snifur]

I am having trouble following the issue here. Please forgive my ignorance. Do people really have difficulty maintaining their electrolytes? I stay physically fit and eat healthy well balanced frequent meals and stay well hydrated with water primarily. While hiking I eat well and take my daily vitamin. I maintain 20 mile days with relative ease. Are some people more prone to electrolyte imbalances than others? While on my thru hike I do not recall any discussions about needing to supplement electrolytes. Will the addition of the mentioned and sensationalized marketed and mainstream electro tabs give me the ability to crank 30 or 40 miles with the same ease that i do 20s?

[Kookork]

After my bout with hypernatremia on a section hike in '05, I bring lots of salted peanuts and increase my intake in hot weather.

I think with you mean is hyponatremia since hypernatremia is the state of too much sodium in blood circulation.

[Malto]

I am having trouble following the issue here. Please forgive my ignorance. Do people really have difficulty maintaining their electrolytes? I stay physically fit and eat healthy well balanced frequent meals and stay well hydrated with water primarily. While hiking I eat well and take my daily vitamin. I maintain 20 mile days with relative ease. Are some people more prone to electrolyte imbalances than others? While on my thru hike I do not recall any discussions about needing to supplement electrolytes. Will the addition of the mentioned and sensationalized marketed and mainstream electro tabs give me the ability to crank 30 or 40 miles with the same ease that i do 20s?

Will electrolytes allow you to hike 30-40 mpd? - no. But lack of them could keep you from hiking that distance consistently. I didn't have widespread problems with electrolytes until I started doing 30 plus mile days or occasionally very hot (summer Sierra) 20+ mile days. On days that I push into the upper 30s and beyond, it is critical. Example. At the end of a very long day north of atkins va, I slipped on a wet rock and went down. My leg instantly cramped up and I could hardly get myself upright. I hadn't been taking electrolytes because it was winter. I took four capsules over the next couple of hours and no issues when I laid down to sleep, my usually problem time. I have also had the same cramping happen when I have bent down to fill a water bottle and instantly cramp up. Electrolytes help control it. It is possible that I am overly sensitive but I didn't see these issue during either of my marathons, just long trail runs and hikes.

[MuddyWaters]

I have tried Nuun.....it was positively nasty.
I have used emergen-C......its OK if Im really thirsty, otherwise yuck.

I often use a couple of sqwincher lite kwik-stiks per day. 0.1oz each . No sugar, so they are light (not that calories are bad on the trail). The sqwincher is the best tasting mixes I know of. If it tastes good, you will drink more of it. the blue tastes exactly like a bottle of blue powerade. made for 20oz bottles, but work great for liter as well. They run about 50cents each when buy 50 at at time.

The color and taste make it easy to drink water that might be unnappetizing as well.

Sqwinchers market is industrial electrolyte replacement primarily, with some sports. Mostly sold by industrial safety supply companies. We use them at work in hot weather.

[Dogwood]

Will the addition of the mentioned and sensationalized marketed and mainstream electro tabs give me the ability to crank 30 or 40 miles with the same ease that i do 20s?

Absolutely! No doubt! For sure! It's well documented. Makes you as strong as a gorilla and as beautiful as a peacock too. I take them in place of Viagra. My love life has never been better. Prevents baldness and eliminates diabetes also! I get more productivity out of myself when I'm taking an electrolyte supplement. I went from a struggling 10 MPD hiker to avg 30 + MPD. :D

If you are talking about hyponatremia (http://en.wikipedia.org/wiki/Hyponatremia), some call it water poisoning, where you flush the salts and some vitamins from your system, I don't wish that on anyone Had it in Agua Dulce on the PCT. Took me almost 3 days to where I could walk straight, focus, speak coherently, and finally get rid of a head splitting migraine the size of California. I'll try to avoid repeating that episode. I'll take my Emergen -C, Coco Hydro, and/or Hammer Petulatum. And, since I know someone will bring it up, NO, common table salt is not the same thing as those mixes nor provides the full spectrum of potential benefits.

[snifur]

Thanks Malto. I have never used them for my marathons or training either. During my thru I had plenty of days with plus 20 miles but never exceeded 36 miles. I pushed hard and fast and averaged 3-4 mph for much of the day. I never got cramps though drenched in hiker funk. Im not trying to be difficult, but this just seems strange to me. Maybe i need to push to failure and see exactly where my limits are. the days are hot enough here in WV right now. Might be a good excuse to load the pack extra heavy and head out into the high humid heat and find my point of failure that necessitates electro tabs.

[Cookerhiker]

I think with you mean is hyponatremia since hypernatremia is the state of too much sodium in blood circulation.

:o:o:o:o:o:o:o:o:o:o:o:o:o:o:o:o

[Dogwood]

I'd like to see what is in your usual trail food diet for say a 7 day hike, Snifur. Maybe, you are usually eating/drinking something that does some of the same same things as electrolytes? Would also like to know your usual time between resupplying and what you do when in town.

[snifur]

Dogwood, I think you might be right about eating or drinking something that has same effects as electrolytes. I eat a pasta meal nightly with vegetables mixed in usually a half packet of some cheesy like sauce with diced jerky or tuna. Breakfast is an oatmeal shake with my whey protein, dehydrated fruit or fresh. Snacks consist of tortillas wraps with a banana or hazelnut butter. A couple jolly rancher type candies and a granola bar or two during the day. (Variations are expected but that is the idea of what I eat.) Resupply every 3-5 days depending on mileage and terrain. (Have been known to lean food to push 7 days.) Sir, with all do respect what i do in town is my business. I always ask for ID before I...oh you mean for food? I will usually get 2 foot long vegie subs at a local deli and then find a beer or two.

[Rasty]

Dogwood, I think you might be right about eating or drinking something that has same effects as electrolytes. I eat a pasta meal nightly with vegetables mixed in usually a half packet of some cheesy like sauce with diced jerky or tuna. Breakfast is an oatmeal shake with my whey protein, dehydrated fruit or fresh. Snacks consist of tortillas wraps with a banana or hazelnut butter. A couple jolly rancher type candies and a granola bar or two during the day. (Variations are expected but that is the idea of what I eat.) Resupply every 3-5 days depending on mileage and terrain. (Have been known to lean food to push 7 days.) Sir, with all do respect what i do in town is my business. I always ask for ID before I...oh you mean for food? I will usually get 2 foot long vegie subs at a local deli and then find a beer or two.

Your getting so many more nutrients with your menu then the typical hiker meals many eat. Your menu almost sounds like real food.

[Dogwood]

With that complex carb heavy diet you're going to get the glucose needed as the complex carbs break down which is important with electrolytes. Fruits(dried and fresh) and veggies are going to provide good sources of calcium and potassium. And, you have some decent sources of sodium in there too. All these work together. Plus, if you aren't heavy on the salt when not hiking, which I'm guessing you aren't, it makes your body crave it less when you are putting in the miles. Like Rasty said that trail diet sounds like REAL food. And, it's not loaded up with tons of added crap sugar which can have a pro inflammatory response in the body. If this works for you, hey, God bless ya!

Wonder if you drink large amts of caffeinated coffee?

[snifur]

Dog, no caffeine on the trail except for maybe a cup in town the morning i leave. At home i drink a beverage with caffeine maybe twice a week. Caffeine is only consumed on my road trips between OKC and WV. I try to maintain a consistent diet on and off the trails. I understand there is a market for electrolyte supplements, but i dont think they are for me. Thanks for the great info.

[Silent Stroll]

I am having trouble following the issue here. Please forgive my ignorance. Do people really have difficulty maintaining their electrolytes? I stay physically fit and eat healthy well balanced frequent meals and stay well hydrated with water primarily. While hiking I eat well and take my daily vitamin. I maintain 20 mile days with relative ease. Are some people more prone to electrolyte imbalances than others? While on my thru hike I do not recall any discussions about needing to supplement electrolytes. Will the addition of the mentioned and sensationalized marketed and mainstream electro tabs give me the ability to crank 30 or 40 miles with the same ease that i do 20s?

Yes some people like me do have trouble maintaining electrolytes. I get low blood sugar issues fairly frequently. So bananas are part of my daily diet.
Earlier this spring the temp was in the 80's with a breeze and no clouds. It was truely perfect weather. The heavy sweater I am, I was completley dry this day due to the breeze. I could feel the sweat drying on me. I hiked 12 miles. When I got back to my car I was stunned at what I looked like. My face was crusted with salt. No I do not eat overly salty foods. My body just runs through the electrolytes quicker then others. When I say crusted I mean visibly crusted.
I did try coconut water. It has the good stuff I need. I thought it tasted a bit manly to me.

I wonder if I could have scraped it off in a pile and consumed it? lol, oh I gotta try that!

P.S. Thanks Kook!

[Cookerhiker]

Didn't realize there was a heat wave in Britain until I stumbled upon this article: https://www.thebmc.co.uk/myths-about-hiking-in-the-heat Note that Myth # 3 addresses electrolytes loss. Also, Myth # 6 about jumping into a cold lake when overheated is interesting - wasn't that a suspected factor in Parkside's death last summer?

[Rolls Kanardly]

In the late sixties I worked for Continental Motors Corp in Muskegon, MI on the assembly line building parts for the V12 Diesel Military Tank engine. The temperature in the summer was 90 to 100 with humidity off the charts. We were offered salts tablets every day to combat the loss of salt through sweat. Salt tablels are old school with the electrolytes today offering more than just salt. But you can still get the salt tablets at Walmart and when I retire and get to attempt my first thru hike there will be a few in my pack.

Rolls Kanardly

[kidchill]

Is electrolyte supplementation absolutely necessary? No...for most people. Everyone is different. I AM a heavy sweater. I can look outside and start sweating, so for me, I felt it was important to supplement with NaCL. The problem some people run into is sweating like crazy and then replacing that volume with water only. You're losing water as well as NaCl (if you replace that volume with only water, this can lead to hyponatremia, aka water intoxication) . If you study the history of Gatorade, you'll realize it was designed at the University of Florida (hence "gator"-ade) for the sporting teams. It is extremely close to the average salt content of sweat. My point with the ramen comment in my previous post, (and this is a gross generalization) is that many of the "unhealthy" hiker foods we gorge on tend to carry a fairly high sodium content. I will say, from experience going SOBO, I felt significantly better while drinking gatorade mix vs water in ME and NH! Not only is it the most physically demanding section of the trail, it was also 90+ degrees and 90+ humidity! I then felt the difference again when I cut out the ramen and gatorade in the latter portion of the trail (again, this is the mountainous section). I just wanted something different to eat, and I had gotten tired of gatorade too (I was using varied drink mixes, just needed a new flavor!). Also, at that point on the trail my body was pretty beat-up!

I don't understand the previous post about carbs and electrolytes. Yes, fruits are going to carry both carbs and electrolytes, but they are NOT related any further then that. Your diet is comprised of fats, carbs, proteins, vitamins, and minerals (this includes bulk and trace). Vitamins and minerals provide no nutritional value (in terms of glucose/energy), but are required for normal cellular function. Carbs don't contain minerals (electrolytes). It's just CHO...carbon, hydrogen, and oxygen.

[Fredt4]

TIPS FOR RACING IN HOT CONDITIONS You will probably need as much as 600-800mg sodium/hr. You can still be sodium depleted if all you drink is water b/c plain water doesn't replace the sodium that you lose through sweat. The body will cool itself better when it is in electrolyte balance; avoid cramping and heat related illness.

Drink 2 gulps (4 oz) every 15 minutes (you can set a timer on your watch if you forget while cycling).

Carry 2 bottles on the bike - 1 water and 1 sports drink.

On the run: Wear a visor and take 2 cups of water at every aid stations - 1 for your head and 1 to drink. Carry ice in your hands to cool down, Tuck ice towel around your neck.

During and after the race: You should eat some ice and try to drink COLD fluids.

Keep positive - Don't say the word "HOT" - remember how cold you were this winter - keep that in the front of your mind (seriously)!! Notice they're all about salt, don't appear concerned about electrolytes. Perhaps someone wiser will parse this for backpackers.

The above is from a runners website.

[Dogwood]

I don't understand the previous post about carbs and electrolytes. Yes, fruits are going to carry both carbs and electrolytes, but they are NOT related any further then that. Your diet is comprised of fats, carbs, proteins, vitamins, and minerals (this includes bulk and trace). Vitamins and minerals provide no nutritional value (in terms of glucose/energy), but are required for normal cellular function. Carbs don't contain minerals (electrolytes). It's just CHO...carbon, hydrogen, and oxygen.

Glucose ties in with energy, hydration,, metabolism, etc. Food isn't just the sum of the known chemicals, compounds, or atoms. It's simplistic to think of foods that way and it can lead to potential problems. Even foods that are thought of as almost entirely derived from complex carbs aren't just complex carbs.
http://www.whiteblaze.net/forum/clear.gif (http://www.whiteblaze.net/forum/newreply.php?do=newreply&p=1504174&noquote=1)