By using higher-sodium sports drinks and gels, you should be able to keep your sodium levels adequate during endurance and ultraendurace training and racing. Most athletes strive for 500 mg to 1,000 mg (1 g) sodium per hour. You can easily accomplish this with, for example, two PowerBar Gels (200 mg of sodium per packet) and 16 ounces of PowerBar Endurance sport drink (380 mg of sodium) totaling 780 mg of sodium as well as 96 g of carbohydrates.
Too much sodium, however, or too much of any of the electrolytes can lead to bloating, nausea, and vomiting, so be sure to practice with your sodium intake during exercise to drill down to your optimal sodium intake per hour of exercise.
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