Endurance athletes: Salt tablets - do you use them? How often?

[Mursilis]

Sunday I ran a half-marathon in 80+ degree temps and ~90% humidity. I already perspire quite a bit, and in those conditions, I was just drenched. Despite grabbing multiple cups of water and powerade at every water stop, I was parched and drained most of the race, and I noticed my sweat was very cloudy, almost like little rivers of milk pouring down my legs. I was talking to my brother the tri-geek about this, and he said I should be using salt tablets. I never tried these before, never expecting I'd need them, but given my sodium and other electrolyte loss on Sunday, maybe I should consider it, at least on longer runs. Has anyone used them? How often? When do you take them? How many? I'm interested to hear what some of you other runners use. Thanks.

 

[Megatomic]

I personally don't use my Saltstick capsules unless I'm doing more than a marathon. And then I make sure to take them only one per hour. I sweat heavily and my sweat is salty and this is enough for me.

 

[Bateluer]

I'm a Phoenix AZ runner, so I do use salt tablets frequently. Most summer runs over 13mi, I'll pop one. For me, I definitely notice an energy boost shortly after taking one.

Our high temperatures combined with usually low humidity means that dehydration can sneak up on you fast, as well, because you don't notice your lack of sweat. My stomach doesn't like much in the way of sports drinks, Gu Brew, and the like though. Have to use that stuff sparingly at aid stations.