StarboardDeac
New member
@hoops:
I'm not much of a runner, but this is what I think: most Americans get way more than the recommended amount of sodium from processed foods - the recommended amount is 1500 mg/day (although the body does fine on as little as 500 mg). You're probably meeting the minimum requirements from your diet already even if you're not buying processed food/cooking with salt (here are some sources of sodium: http://www.ext.colostate.edu/pubs/foodnut/09354.html). However, if you're really drinking a lot and eating pretty low-sodium, you might want to bump it up just a little since you are a fairly high-mileage runner (like maybe eat a handful or two of pretzels before heading out to run?)
Regarding potassium, I think a banana is about 500 mg of potassium and the daily requirement is 2000 mg - here are some other good sources of K: http://www.ext.colostate.edu/pubs/foodnut/09355.html
Also, just be aware of water intoxication/overhydration...I believe this is mainly a problem if you were to chug a ton of water either right before or right after exercise, though, and not so much if you're spreading it throughout the day.
I'm not much of a runner, but this is what I think: most Americans get way more than the recommended amount of sodium from processed foods - the recommended amount is 1500 mg/day (although the body does fine on as little as 500 mg). You're probably meeting the minimum requirements from your diet already even if you're not buying processed food/cooking with salt (here are some sources of sodium: http://www.ext.colostate.edu/pubs/foodnut/09354.html). However, if you're really drinking a lot and eating pretty low-sodium, you might want to bump it up just a little since you are a fairly high-mileage runner (like maybe eat a handful or two of pretzels before heading out to run?)
Regarding potassium, I think a banana is about 500 mg of potassium and the daily requirement is 2000 mg - here are some other good sources of K: http://www.ext.colostate.edu/pubs/foodnut/09355.html
Also, just be aware of water intoxication/overhydration...I believe this is mainly a problem if you were to chug a ton of water either right before or right after exercise, though, and not so much if you're spreading it throughout the day.