Salt and Cramping on Skyline

[zippetydude]

You just wanna see Fern and I married.

Nope. Just lubed up and firing right!

z

[bluerail]

sick

so sick I had to change it

[Ellen]

Howdy MacGyver

I thought the waffle house comment was priceless. My Marine Gunny hiking buddy Walt always says that as he's passing me on Skyline

SaltStick is an excellent product. Many of my triathlete clients use it.

Howdy Ernie

You're probably one of those lucky folks that don't lose much salt in your sweat, therefore you're less likely to get heat cramps.

Regarding not keeping up -- very few mortals can keep up with Zip, Steve and Fern. Your pace is great -- I enjoyed hiking with you on Skyline in the moonlight

Some hikers swear by energy drinks such as Red Bull. They provide caffeine and sugar (5 hour energy doesn't have sugar). I can't tolerate them, though I like a caffeineated gel on occassion.

Fueling while hiking is about figuring out what works for you.

Miles of smiles,
Ellen

[Hikin_Jim]

Hi, Ellen,

I always have a lot of salt stains on my shirt and pack, so I appreciate the info very much.

I typically throw a few In-N-Out or McDonalds salt packets in the bottom of my food bag. If the sports drinks and the salt in my food doesn't cut it, then a pinch or two from the little packets takes care of business.

For us high blood pressure sufferers, any words of wisdom? On hike days, I just try to be moderate on my salt intake. More than normal but nothing extreme. Anything more substantive in terms of guidelines that I might try to go by (if you don't mind my asking)?

HJ

[brad]

I think I may have seen you...did you say something about wanting whatever we were drinking as Fern and I went by ?

I always take electrolyte caps before and during a strenuous trip. Sat. I forgot them at home, we pushed a little hard, and both of us ended up with leg cramps in the last mile before Grubbs.

I swear by them. I'd rather spend the money, it ends up being very little per trip, and it helps me feel like everything is going to be working right.

btw...thats REALLY FUNNY zip !!

Your welcome Steve

[Ellen]

Howdy Jim,

My advice is to not worry about your salt intake on hiking days You sound like an old salt (um... salty sweater) like me. You're probably losing well over 800 mg per 2 lbs of sweat, perhaps double that. A high salt intake while hiking will not have an adverse effect on your blood pressure because you'll be sweating it out.

Another one of my hiking buddies also limits salt intake due to elvevated blood pressure. She is fine during daily workouts of several hours but on long weekend hikes (Skyline and San Bernardino peak) has experienced debilitating muscle cramps if she doesn't ingest an adequate amount of salt on the day of the hike.

If you're drinking water while hiking, consider taking 500 mg of sodium per hour of hiking from a salt supplement such as Salt Stick. You may need more, but 500 mg is a good starting point.

One fourth teaspoon of table salt has 500 mg.

For us high blood pressure sufferers, any words of wisdom? On hike days, I just try to be moderate on my salt intake. More than normal but nothing extreme. Anything more substantive in terms of guidelines that I might try to go by (if you don't mind my asking)?
HJ

Miles of smiles,
Ellen

Exercise physiologist, registered dietitian and bloody blonde hiking

[Hikin_Jim]

Thanks Ellen,

That's basically the approach I've taken (don't limit salt while hiking). I seem to be doing OK with my strategy -- no cramps any time recently, and I've done three all day hikes recently (San J, Zahniser Pk, and 10K Ridge).

I appreciate the tip,

HJ

[Ellen]

Howdy HJ

Awww, you didn't take the bait when I referred to you as an old salt I was waiting for a fishy post but perhaps you didnt want to water down the salt while hiking discussion.

Miles of smiles,
Ellen

[Hikin_Jim]

Howdy HJ

Awww, you didn't take the bait when I referred to you as an old salt I was waiting for a fishy post but perhaps you didnt want to water down the salt while hiking discussion.

Miles of smiles,
Ellen

I was waiting with bated breath for further input from you before I took the hook. Besides, Ellen, I just can't scale 'em like you do. I'm really gillous of your abilities. Well, now that you've demeaned my reply, I feel asalted and battered. I just can't write up a tail out of nothing you know. Thus I resent your flipperant remarks. Let us put a fin ish to these remarks. It spawned on me one day that I'm just can't keep up with these word games, but I'm glad we were able to dive into the subject. Let's hope things go swimmingly from here.

Signed,

HJ
(the heavy sweater)

[Zé]

Ellen, can I put your information on the illustrious, rarely updated 'hiking science' blog? Quoting you, of course.