UKC

Dear Runners,

I always used to put a bit of salt in my drinks for long distance runs, marathons and the like. However, recently I have had some heart tests and I have some issues with a high calcium level and some constriction in an artery. As a result, I have had to take a keen look at my diet. The advice to minimise heart disease is to cut salt altogether. What do people use to avoid cramp but which is also healthy? Grateful for your time and advice.

I've not found the need to use electrolytes even on hot (UK) ultra runs, body has enough stores from normal diet. 

I've also found that cramp for me is due to fatigue rather than just dehydration, but the few times I have run out of water, it was just that and not salts

Not when running, but just more generally, I've found licking my forearms to be quite helpful, when I get that 'Seem to need something' feeling after sweating, and tend to feel better after taking in the salt from doing that.

i think (not a doctor) that it's a problem with salts other than chip shop salt,

and attempting to keep a stable level

some people don't get cramp (jammy gits)

*I'm not a doctor* I think for many people the problem Is chip shop salt. In middle age and later, 25% of people from European genetic heritage and 75% of people from afro Caribbean heritage are sodium sensitive and affects blood pressure heart etc. Also the average person does very little hard exercise and doesn't need much salt. However that's not the OP.

Because this is something too important to get wrong, and a specific condition is well.. specific to the patient, OP must ask this question to their consultant/other qualified medical specialists - but be crystal clear that you do a lot of exercise or you may get advice for average couch potato 

I’d recommend electrolytes from Precision Hydration. I used them last summer and they seemed to work for my cramping issue on long runs in the heat.

I suffer from very painful leg cramps, including most painfully in the thigh muscles. They come on about an hour after going to sleep. almost exclusively on the first night of a mountain walking trip, and only if the first day involves a good long descent (which is normally but not always, the case).

Drinking plenty of water during the evening helps, and I use potassium chloride salt with the evening meal. (eg "LoSalt" which is mostly potassium chloride rather than sodium chloride). Potassium is supposed to be good for avoiding cramps and not a factor in heart disease. It tastes a bit different, but basically does the same job. I also try to eat a banana or two, also high in potassium. I have to say that none of this guarantees I avoid the cramps. but I'm pretty sure it helps to make them less severe. 

I'm also not a doctor!

Martin