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Could you point to a link or such regarding 'managing electrolytes?' I took my desk-bound self on a four day Appalachian Trail hike with friends recently and bu

Could you point to a link or such regarding 'managing electrolytes?' I took my desk-bound self on a four day Appalachian Trail hike with friends recently and burned out hard at the end of the second day (~2600 ft elevation gain, sunny, hot) and am pretty sure dehydration was at the core. Some fellow hikers bailed me out with extra water spiked with Propel (~Gatorade), and I was fine the next day, but I'd like to be equipped with both supplies and understanding the next time I try something like that.

ddorian43 4y ago
So you weren't eating on the trail? When you stop eating carbs, body uses carbs, carbs contain water, body removes water (think 4kg of water), the water removes electrolytes, you get "sick". A spoon of table salt in water fixed it once for me.
mcculley 4y ago
I normally eat only once per day and occasionally go 2-3 days without food. I use these electrolytes: https://www.hammernutrition.com/endurolytes-fizz https://www.hammernutrition.com/endurolytes-fizz I notice a big difference in energy as long as I am drinking plenty of water and 1-2 of these per day, especially after a run.
nradov 4y ago
Electrolytes is mainly sodium, plus a little magnesium and potassium. Dehydration can be an issue, but drinking more plain water won't replace sodium lost in sweat. You can buy electrolyte powders to mix in your water. Or just eat some salty food occasionally. https://drinklmnt.com/pages/ingredients https://drinklmnt.com/pages/ingredients Bonking hard on a moderate intensity activity can be a symptom of a messed up metabolism which can't produce enough energy from stored fat. If you want to check for sure you can visit a sports medicine lab for a metabolic profile test where they measure how much fat versus carbohydrates you burn at various effort levels. The usual recommendation to shift your metabolism to be more fat adapted is to do a lot more long Zone 2 (below ventilatory threshold) workouts but it can take years to see major changes. Sports drinks can be helpful to keep you going when you're struggling, but they tend to contain a lot of sugar and aren't ideal for daily consumption.

ddorian43 4y ago

So you weren't eating on the trail? When you stop eating carbs, body uses carbs, carbs contain water, body removes water (think 4kg of water), the water removes electrolytes, you get "sick". A spoon of table salt in water fixed it once for me.

mcculley 4y ago

I normally eat only once per day and occasionally go 2-3 days without food. I use these electrolytes: https://www.hammernutrition.com/endurolytes-fizz https://www.hammernutrition.com/endurolytes-fizz I notice a big difference in energy as long as I am drinking plenty of water and 1-2 of these per day, especially after a run.

nradov 4y ago

Electrolytes is mainly sodium, plus a little magnesium and potassium. Dehydration can be an issue, but drinking more plain water won't replace sodium lost in sweat. You can buy electrolyte powders to mix in your water. Or just eat some salty food occasionally. https://drinklmnt.com/pages/ingredients https://drinklmnt.com/pages/ingredients Bonking hard on a moderate intensity activity can be a symptom of a messed up metabolism which can't produce enough energy from stored fat. If you want to check for sure you can visit a sports medicine lab for a metabolic profile test where they measure how much fat versus carbohydrates you burn at various effort levels. The usual recommendation to shift your metabolism to be more fat adapted is to do a lot more long Zone 2 (below ventilatory threshold) workouts but it can take years to see major changes. Sports drinks can be helpful to keep you going when you're struggling, but they tend to contain a lot of sugar and aren't ideal for daily consumption.