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From Fellrnr.com, Running tips
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Drinking water without consuming salt is not a good idea. For shorter runs (marathon or less), salty snacks after the run may be sufficient, depending on how much you sweat and how long the race takes you. For longer runs, you need to consume salt during the run. I drink water with 1/4 tsp of salt per quart as a cheap solution. Many people use a sports drink or electrolyte capsules on longer runs. I dislike electrolyte capsules, partly because I struggle to swallow them, but also because they bypass the sense of taste. Our taste for salty things reflects our sodium balance.
Electrolytes other than salt (sodium) are important, but generally not critical in the short term. I often add a pinch of 'no salt' (potassium chloride) to my drink to give me a bit of potassium. Eating a nutritious diet is important to get a variety of micronutrients. (Bananas have a lot of potassium, but potatoes have more.) [[Magnesium, my favorite micronutrient|Magnesium]] is vital for mental functioning, reducing migraine and maintaining performance.
== The Fellrnr Drinks ==
