Comments on: The Complete Electrolyte Story

By: sandrar

sandrar — Thu, 10 Sep 2009 13:21:01 +0000

Hi! I was surfing and found your blog post… nice! I love your blog. Cheers! Sandra. R.

By: Recovery Drink Review & Comparison | Team First Endurance Blog

Thu, 14 May 2009 16:59:57 +0000

[...] Electrolytes are lost primarily through sweat during exercise. See Shawn Dolan’s article for “The Complete Electrolyte Story”. The electrolyte story is more than just Sodium and Chloride. A recovery beverage should [...]

By: Pl

Pl — Thu, 12 Mar 2009 17:52:40 +0000

That’s probably the most complete electrolyte information I’ve seen.

By: Electrolytes: What You Need To Know

Electrolytes: What You Need To Know — Wed, 18 Feb 2009 01:58:01 +0000

[...] more detailed uptake on this subject can be found in this article by Shawn Dolan. Here is an excerpt of that very informative [...]

By: Software Coimbatore

Software Coimbatore — Tue, 28 Oct 2008 17:05:28 +0000

yes it(electrolytes) s vital in emergency / non stop vomiting / drowsiness etc..

- Even a glucose drink will not
help. but electrolyte is great source.

there is some home methods to prepare it if you cant get it from a pharmacy
am i right. can you explain it dr.

By: What Is An Electrolyte Anyway? | Bussal

What Is An Electrolyte Anyway? | Bussal — Sun, 05 Oct 2008 18:23:22 +0000

[...] Shawn Dolan at First Endurance has an updated article about electrolytes that spelled it out quite thoroughly. Here’s a sample that taught me something about how the [...]

By: Shawn

Shawn — Wed, 03 Sep 2008 17:07:09 +0000

Hi Krysten,
Thank you for the comment and question!

I wouldn’t say that getting too much of one electrolyte depletes stores of another. However, getting too much of one electrolyte can create an imbalance between electrolytes which might appear as depletion.

“Too much” is definitely an individual term, which is why understanding electrolytes and providing guidelines for electrolytes is so tricky. What is too much for me, may be completely appropriate for you even if we are training in identical environments (duration, intensity, mode, temperature/humidity)! Part of the variability is related to the amount of electrolytes you lose when sweating.
Shawn

By: Larry Dunlap

Larry Dunlap — Tue, 02 Sep 2008 22:15:44 +0000

Scott,
This was a complex article taking data from a number of sources….many of which were more general physiology and not specific to ultrarunners. We need to beware of “averages” and consider always what is likely to be our own particular situation. Aclimitization, for instance, vastly changes the electrolyte content of sweat…as does conditioning in general. There is not single formula that will ever suffice. Perhaps your readers all know this, but water and electrolyte replacement is meant to be a “best guess”. Virtually all the replacement beverages are too concentrated to be the sole source of replacement for a conditioned athlete in a warm environment. One needs to add more water to the mix as water, evaporating from the skin, mucus membrane and lung, is our chief cooling mechanism. Cooling trumps everything else. The body will pump out almost a gallon of low electrolyte sweat every hour in the conditioned athlete attempting maximum performance under hot and/or humid conditions. Thirst is a slowly developing physiologic response that is minutes to hours behind the present reality of a runner and not to be relied on for any useful information while running. In fact, if you feel thirsty you are already way behind on replacement. Best thing for ultrarunners, in my opinion, is a combination of water and electrolyte solutions (Na, Cl, and K) both…adding more of the former as sweating increases…and simply snacking on fruits and veggies to compensate for trace mineral and electrolyte losses. If you can master adequate sodium and water replacement alone you will likely do well (with some calories too) in a 50 K
in most any conditions. Remember too that it’s usually the concentrated sugar in drinks that makes us nausated…another good reason to dilute with plain old H2O.

By: Krysten R

Krysten R — Tue, 02 Sep 2008 19:43:27 +0000

Dear Rob,

Thanks for this fantastic article. My understanding of electrolyte/mineral balance is somewhat limited, though I do know that sodium, potassium, calcium and magnesium in particular help to balance each other out in the alkaline/acid sense. Is it true that too much of one electrolyte, i.e., potassium, can deplete stores of another electrolyte, i.e., sodium? Is “too much” a variable term dependent on the individual?

I look forward to reading more!

Krysten

By: Buzz Burrell

Buzz Burrell — Sat, 30 Aug 2008 00:40:21 +0000

I have never experienced problems with EFS. I have experienced huge problems with Gatorade (“Gatorbarf” by Ann Trason). After throwing up and having a few races ruined while others went very well, I concluded Gatorade would literally kill me while Cytomax worked well. So I read the ingredients and noted the former had a high Na – K ratio, while the latter was the opposite. EFS also has a high Potassium/Sodium ratio which I’m pleased about!