QI found an old article that you wrote about hydration. It is really well written, but I face the problem of being a heavy sweater. Over a 75 minute session, I lose around 6 lbs. Is there an electrolyte product that could give water more of an impact during training? Because I can’t drink enough to keep close to that sweat-rate. Should I add more salt to my diet? –Mitch R.
AHi Mitch- First, you do not need to drink enough to meet your sweat rate. It would be really challenging drink enough to completely offset the amount of fluids that you lose. Also, you risk going overshooting and landing in the realm of hyponatremia which could be even more detrimental than dehydration. A general recommendation is to try to meet about 1/2-2/3 of your sweat loss during activity. Since your sessions are only around 75 minutes this is not as imperative as it would be for a several hour run where dehydration would have a much stronger effect. Your main focus should be on consistent hydration throughout the day especially after your workouts. There isn’t a product that I would recommend that could totally negate the fluid loss but any fueling product that you use (gels, blocks, bars, drink, etc.) will have a small amount of electrolytes that will be ample for a the length of workout that you are doing. It is a misconception that we need a lot of electrolytes during moderate length activities. You are better off just focusing on drinking an appropriate amount (1/2-2/3 losses), taking in fuel when needed and then consuming a recovery snack and fluids as soon as you finish your workout. –Alicia