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Post by cuzimthedad on Apr 22, 2017 11:28:45 GMT -8
I've been reading up on how to manage my electrolyte levels while day hiking and on multiple day backpacking trips. Pros and cons are offered across the board about keeping it natural or using powdered supplements. I have been in construction for over 40 years and it was an easy thing throwing a couple bottles of Gatorade into a cooler on days when I knew it would be needed. While in the Navy, they just gave us salt pills. On a recent 8+ mile day hike I had some trouble towards the end and that evening experienced cramping and realized although I stayed hydrated, I needed to do something about the E factor. I normally eat a banana before leaving and will try and take one with me for later. What do you do to maintain a good electrolyte level?
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zeke
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Post by zeke on Apr 22, 2017 11:47:04 GMT -8
Salty snacks. Nut bars are good for this, as are chips. A good thing about getting out there and doing a bit of walking exercise is it allows you to walk off the bad calories chips might contribute.
I also pack powdered Powerade when out for days or weeks. One quart a day will do the trick.
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Deleted
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Post by Deleted on Apr 22, 2017 17:10:15 GMT -8
To keep those cramps at bay we do several things. We put NUUN tablets into our bladders. At lunch and sometime in the evening we drink 16 ounces of water mixed with Coco water powder (Coco Hydro Instant Coconut Water). We also bring along a supply of SaltStick Caps, Electrolyte Replacement Capsules. The saltstick caps are slow release and go well when the NUUN in the bladders have been thinned out from refilling during the day.
When I make up the meal packets I sprinkle Nu-Salt (K) into the individual meals when I can at home.
Salt is quite easy to get from the various food items. It’s the K (potassium) that, for us, prevents those leg cramps at night. I had searched out, several years ago, for the items that give the most K.
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rebeccad
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Post by rebeccad on Apr 22, 2017 18:58:16 GMT -8
Salt is quite easy to get from the various food items. It’s the K (potassium) that, for us, prevents those leg cramps at night. I think that's spot on. That's why I almost always have potato chips with lunch on all-day bike rides
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walkswithblackflies
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Post by walkswithblackflies on Apr 24, 2017 9:44:36 GMT -8
Get your electrolytes from food. Comparatively, liquids and supplement tabs contain much much less. Potatoes are GREAT sources of both K and Na, tomatoes, oranges, and bananas are good sources of K, nuts and seeds are good sources of Ca and Mg. Sometimes I'll bring a Ca supplement on extended trips because my backpacking diet is lacking in Ca.
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Post by Lamebeaver on May 2, 2017 10:49:04 GMT -8
I make my own "energy drink" as follows:
1 pkg Kool-aid, flavor of your choice 8 tbs sugar ⅜ tsp salt ⅛ tsp potassium chloride (Nu-salt)
This makes 2 quarts. I usually split into two snack bags and mix it as needed. If has about 1/2 the sugar found in most commercial Gatorade type drinks.
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Post by Charles B on May 24, 2017 9:41:25 GMT -8
I know some guys I play airsoft with that put EmergenC packs in their water bladders on hot days. I've never done it because I don't want the residual taste later... it once took me several weeks to get the taste of cinnamon whisky off my mouth piece (don't ask lmao). I do take them with me backpacking though and add them to a cup of water from time to time. My cooking kit has 2 small plastic cups so I just use one of those to mix the drink, it's good to pair with meals. There's all kinds of flavors other than orange, even though I usually just get orange because that's what my local grocery store carries labeling.pfizer.com/ShowLabeling.aspx?id=3178
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whistlepunk
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Post by whistlepunk on May 25, 2017 19:34:56 GMT -8
"1 pkg Kool-aid, flavor of your choice 8 tbs sugar ⅜ tsp salt ⅛ tsp potassium chloride (Nu-salt)"
That is a ~5% sugar solution -- 2.5% glucose and 2.5% fructose. A good solution. Anything over 8% slows gastric emptying and takes longer to get into your bloodstream. Many sports drinks are at 8% or greater, to hide the saltiness and make it palatable to as large a consumer market as possible. Researchers have found the optimum formulation. Unfortunately, almost no one can gag it down. So some compromises must be made.
If anyone here uses gatorade or another packaged drink, mix it about half to 2/3 strength. May get better results.
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whistlepunk
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Post by whistlepunk on May 26, 2017 9:04:00 GMT -8
Several things can cause cramping, not just low potassium. Low sodium, calcium, or magnesium can also trigger cramping, as well as muscle imbalance, or many OTC drugs, rx drugs, and foods in the wrong combination. Don't immediately lock onto potassium as the culprit.
One paper I read suggested cannabis withdrawal could also trigger muscle cramps, but (IMHO) the methodology was poor.
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Deleted
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Post by Deleted on May 26, 2017 13:30:42 GMT -8
COCO Hydro, powder.
I take on backpacking trips and have a drink at lunch and in camp.
Serving:
Sodium 168mg 7% Potasium 427mg 14% Total Carbo 20g 7% Vit C 210% Zinc 4% Manganse 15% Calcium 6% Magnesium 25%
Good stuff.
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jazzmom
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Post by jazzmom on May 27, 2017 8:05:40 GMT -8
I apparently don't work hard enough because I've never felt the need for electrolyte supplements...
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BigLoad
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Post by BigLoad on May 27, 2017 19:05:40 GMT -8
COCO Hydro, powder. I take on backpacking trips and have a drink at lunch and in camp. I like that stuff. I use it for extra-long gym workouts, too.
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rebeccad
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Post by rebeccad on May 28, 2017 9:38:10 GMT -8
I know some guys I play airsoft with that put EmergenC packs in their water bladders on hot days. I've never done it because I don't want the residual taste later I carry a water or soda bottle (disposable kind) just for mixing drinks, as I also don't want that flavor hanging around in my regular water. Weighs about 1 oz, and also provides a sort of back-up for water hauling.
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rebeccad
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Post by rebeccad on May 28, 2017 13:57:14 GMT -8
O Not being judgemental but You're sure sounding judgemental. There are times and places when an electrolyte-replacement drink is in order. No one needs Gatorade while strolling through the mall, but that's a different question. And if you don't know what electrolytes are, I suggest you look it up.
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Deleted
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Post by Deleted on May 30, 2017 11:02:41 GMT -8
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