![]() If your urine is clearer and you are going a lot, then you likely need more electrolytes and should consider backing off of the water for a bit. If your urine is a deeper yellow and you aren't going very often, then you need to drink more natural spring water. Voiding light yellow urine every hour or two would be considered healthy. Typically, you should aim to drink 24–28 ounces of water every hour, monitoring your hydration and electrolyte levels by observing your urine. Instead, opt for low-sodium or no-sodium options to help keep a healthy medium. Too much beef jerky or salted nuts can throw your balance off. ![]() Be mindful to not eat high sodium foods during this process, though. For example, when it's really cold, your body doesn't require as much, so you could take a tab every two hours. Weather and nighttime conditions are another story and may alter the need for salt tabs. When mixed with the salt stick, consuming one half of a carbohydrate energy gel packet every hour with a good few chugs of water is a good option as well. The food you consume naturally contains sodium, which assists in replenishing your important minerals. In addition, ingest one 300 mg salt tab (SaltStick brand is good) an hour with some solid food. In order to replenish these important minerals effectively, I suggest drinking natural spring water (as opposed to electrolyte drink mixes) and consuming salt stick salt tabs, which have all the electrolytes at the ratio you need. They are comprised of Sodium, Potassium, Calcium, Magnesium, Chloride, Bicarbonate, and Hydrogen phosphate (what we sweat out!). You need to be feeling your best on that fourteener (mountain-person parlance for "14,000-foot mountain")Ī critical component up in high country is monitoring your electrolyte balance, as it helps you combat altitude sickness and nausea. For athletes-and especially high-altitude athletes-electrolyte balance is critical to maintain optimal athletic performance and safety. To get an better start understanding electrolytes, we will begin to explore them in the context of high altitude. Electrolytes and hydration are an important aspect of your overall health.
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