Rastas

This thread helped me a lot with electrolyte and fluid replacement decisions. I did some further searching as I wanted to know what of significance, was lost in sweat, and what to use in place of bananas. With the high cost of bananas in Oz at the mo, been meaning to add this post for a while.

So, in every litre of sweat there seems to be
Sodium (Na) 900mg
Potassium (K) 200mg
Magnesium (Mg) 1.3mg
Calcium (Ca) 15mg

The Reference Daily Intake (RCI)of these for males 19-64yo (females 19-64yo) in Oz is
Na 920 – 2300mg (same)
K 1950 – 5460mg (same)
Mg 320mg (270mg)
Ca 800mg (same)
So the loss of Sodium and Potassium is significant in terms of RDI, Magnesium and Calcium not so.

Table Salt is 97-99% Sodium Chloride (NaCl). Rock Salt is almost 100% NaCl. A teaspoon of salt is approximately 6gm, of this based on atomic weight differences, Na is 39.3% of that weight. So there is about 2400mg of Na per teaspoon. So you can work out roughly how much Na and K you need based on how much you sweat during the class. Weigh yourself before and after class, then take into account how much you drank. As Gus1 posted, for most people half a teaspoon of salt is good. Though I didn’t regard myself as much of a “sweater” outside of class, during a “hot and humid” class I lose about 2 – 2.4 litres. So I have a teaspoon of salt in water. Iodised salt is not required. It contains about 0.03mg of iodine per gram.

Now with K, I did notice that soy milk has a significant amount in it. For instance, Sanitarium So Good Soy Milk Lite has 240mg/100ml. I was speaking to a friend at the studio who said they don’t like bananas :ohh: and with the high cost of bananas here in Oz at the moment Soy Milk is an alternative. Just check the nutritional information panel for how much K/100ml.

Thanks Gabrielle and Gus1 for starting me off on this search, I think :coolsmile:

I’ve worked out I lose between 2 to 2.4 litres per class. This was by weighing myself before and after class, then taking into account what I’ve drunk.