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	Electrolytes

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I am not a nutrition professional, this is based on my experimenting on myself and what I have learned from others. I have no affiliation with any of the products mentioned here.

Electrolytes are very important for your body to function because they maintain the body's fluid balance. The longer the run/race and the hotter, more humid it is the more important they are.

Cramps are usually one of the first indications that you are either deficient in electrolytes or have an electrolyte imbalance.

If your electrolytes are off (most likely because of a lack of sodium), then you will start retaining fluids. You may notice a ring or wrist band being tighter than usual.

Every runner is different. Listen to your body. If you are craving salty things during or after a run, then you are probably low on sodium.

Not having the right electrolytes can also cause Digestive Issues, Hitting the Wall, dizziness, fatigue, nausea, constipation, ...

The most important electrolytes are:

• Sodium is needed to maintain proper blood pressure. You lose it through sweating. Not having enough sodium (or having too much water) can cause weakness, headache, confusion, nausea and vomiting, and cramps. Having too much sodium causes high blood pressure and water retention. Sodium is readily available in salt, sodium chloride. Taking only salt alone can cause an imbalance that results in severe swelling of hands, feet, and ankles.
• Potassium is an important electrolyte for heart and muscle performance. You lose it through sweating. Lack of potassium causes cramps, weakness, nausea, and diarrhea. Molasses (especially Blackstrap™), dates, avocados, sweet potatoes, and bananas are good sources. Molasses has a very strong flavor so be careful that you don’t add too much. Dates are also a good source of complex carbs. Soak them in water overnight to soften them up.
• Calcium is needed for nerves to send messages and muscles to contract. Lack of calcium causes cramps and confusion. Good sources include: dairy products and kale. Another good source are Tums™.
• Magnesium helps maintain nerve and muscle function and keeps the heart beating steadily. Lack of magnesium causes cramps, poor sleep, and chronic pain. Sources for magnesium include: dark leafy greens, nuts and seeds, beans, avocados, bananas, and dark chocolate.

Nuun™, Hammer™, and Base™ all make electrolyte replacement products in the form of powder and pills.

Electrolyte drinks like Gatorade™ and Powerade™ are also readily available but also contain large amounts of simple sugars.

A very interesting electrolyte drink is Tailwind™. It doesn't have the very sweet taste that most drinks have, yet provides lots of calories and the proper balance of electrolytes. I frequently use it on runs and endurance races especially towards the end when I'm tired of the sweet gels. Some ultra-marathoners use this for their whole race.

Do not underestimate the importance of the electrolytes especially sodium and potassium. Not having enough of these in your body can lead to poorer performance, cramps, and an upset stomach. On longer runs and especially in hot weather it may be helpful to take some kind of electrolyte replacement pill or mix a powder in your drink. Consider taking electrolyte pills along just in case.

Whatever you decide to use, be sure to try it on training runs to make sure it agrees with your stomach.