8,036

edits

# Changes

From Fellrnr.com, Running tips

→Example Sodium Losses

Here are some hypothetical examples

* Adam, a ~~fit, ~~heat acclimatized runner, weighs himself before and after his four hour run and the difference is 8 pounds, which is roughly equivalent to 8 pints /4 liters of sweat. ~~We ~~Based on 1 liter/hour of sweating we estimate ~~that ~~Adam ~~has ~~lost ~~0.~~4 ~~grams of sodium per pint, for a total of 3.2 ~~grams of sodium, which is ~~8 grams of salt or ~~about ~~1.3 ~~2 teaspoons. * Bob~~, a fit, but ~~is not heat acclimatized runner, ~~weighs himself before ~~and ~~after his run and the difference is 10 ~~losses 9 pounds~~, which is roughly equivalent to 10 ~~in three hours (9 pints ~~of ~~/4.5 liters). From the sweat~~. We ~~rate we estimate that Bob has lost ~~0.7 grams of sodium per pint, for a total of ~~7 ~~grams of sodium, which is 17 grams of salt or about 3 teaspoons~~.~~* Charlie, a fit, but not heat acclimatized runner, weighs himself before and after his run and the difference is 8 pounds, which is roughly equivalent to 8 pints of sweat. Charlie had also consumed 80 ounces of Gatorade on the run. This gives an estimate of 8+~~5~~=13 pints of sweat. At 0.7 grams of sodium per pint, that’s a total of 9 ~~grams of sodium, which is ~~23 grams of salt or ~~about ~~4 teaspoons. The Gatorade provided approximately 1 gram of sodium, or a 1/2 teaspoon. ~~~~* For the next run, Charlie changes his drink to add 1/4 teaspoon of extra salt to his Gatorade~~3. ~~He sweats and drinks the same amounts as the previous run. This time, his drink provides him with 4.7 grams of salt, or ~~3~~/4 teaspoon of salt~~teaspoons.

=Sweat Rates While Running=