Does anyone take salt tablets during a marathon?

I'd be interested in some opinions on this as well

Salt tabs would make the cramping problem worse by pulling more water out of the muscles while seeking osmotic balance in the gut.

Maybe you should hydrate (diluted sports drinks) better in the first half of the race to avoid the problems in the last 10k?.

You can try to use salt packets -- like you get at a fast food place. Here's the explanation from Dr. Maharam

http://runningdoctor.runnersworld.com/2008/05/do-the-salt-que.html

Scroll down about 1/4 way. Thats the current science re salt, sweating and drinking in general.

http://www.sportsscientists.com/search?q=salt

Caveman wrote:

Scroll down about 1/4 way. Thats the current science re salt, sweating and drinking in general.

http://www.sportsscientists.com/search?q=salt

Thanks. That was useful. It seems a little counterintuitive to start a marathon and not worry about drinking fluids except when your thirsty, though.

I sweat heavy too. One of my friends that does Ironman races and ultra guys I know swear by salt tablets.

I hadn't used them for my first20+ years of running marathons (and seemed often to bonk at the end). SO I've tried them on the last few. I can't say they helped me, but my conditioning hasn't been so good either.

I've also found the gatorade on the course bothers my stomach, so I thought maybe taking water and the cliff gel shots and occasional salt tablets was a slightly more complicated but better way to refuel.

But for me, the jury is still out.

For others it seems to be a no brainer.

Good luck

good article...I suffer similarly to you Heavy Sweater. I have no trouble in racing up to 30k (although around 28k I tend to cramp), but my three serious attempts at the marathon have been dismal. After the first attempt, in which I was very fit and on a solid sub-2:30 effort through 31k, my body essentially shut down (despite feeling nothing but fine up to that point). I was cramping in every muscle in my legs and shuffled in with many stops. My belief was that salt was the culprit, so for my next attempt I started taking in sports drinks and Lava salts...same thing happened. I raced much better, but again after being on a solid 2:28 pace through 18 miles (and feeling amazing), my muscles went again. This time I made it home much faster (ended in 2:35 in NYC), but I lost at least 5-6 minutes due to cramping and stopping (including 45 seconds in the finishing chute!!).

Anyway, my third effort was different. I had read an article similar to the one posted here, and I am convinced that salt IS NOT the issue. I simply think I am burning glycogen way too fast, which is putting my muscles into fatigue sooner then they should. My theory is this: because I was a pretty good 400m and 800m runner in college, I believe the issue is that "fast-twitch" guys burn glycogen at almost 2-3 times the rate of slow twitch guys (This is a proven fact). This means pace judgement early is key for one whose physiology meets its match in the marathon. Run even a minute or two too fast through the half and you will be cooked with cramps as early as 15-16 miles. Judge it slower and you will last significanlty longer. I am pretty sure I will NEVER run a great marathon because of this, but since I have attempted to take more GU gels etc. it has seemed to helped a bit. But again, I am fighting human nature here...and i think hard training (lots of 16-20 pace runs) has only halted my physiology...sounds a bit nihilistic I know, but hell I still like the event.

Salts will do one thing for you--make you sick. Tried them many times. Don't fall for it, they will make your stomach turn but the legs still cramp.

Only mad dogs and Englishmen go running about in the midday sun.

Try "Endurolytes" an electrolyte product by Hammer Nutrition. A number of good IronMan triathletes whom I know use it. I have used them in my last 3 marathons without any cramping from dehydration. Go onto Hammer Nutrition's website for a product listing, with descriptions.

DoubleDDD wrote:

Salt tabs would make the cramping problem worse by pulling more water out of the muscles while seeking osmotic balance in the gut.

Salt tablets do not "pull more water out of the blood".

I carry stone tablets with God's word written on them when I run.

I like your story, seems a reasonable conclusion, thanks.

This makes sense to me. In my case, the last marathon I did 3 years ago I was trying to run 2:50 and ran the 1st half in 1:24 and felt great. By mile 16 however I felt all the energy in my body drained away and I was full time bonking by 18. I swore off marathons after that.

But, being competitive and stubborn, something just bothers me about leaving that distance for good after such a horrible run. Guys I routinely beat at 10 miles or a half are running 2:45 or better. I'm 44 now and this spring I lowered my 10 mile pr to 58 minutes. Not great, but a time that should put me under 2:50 for a marathon. We'll see. What I do know is that if I try another one and bonk again relatively early (16-18 miles), I'm taking a DNF instead of trying to soldier through it for 10 miles. I did a ton of damage when I did that and had a serious injury afterwards.

I think it's a good idea to take on salt in a marathon. Sodium AND Potassium. I'm sure that salt loss contributes greatly to fatigue in the last 6 miles or so.