Andy: Thank you for a thorough discussion and clarification. That's more complete information than I've gotten from two cardiologists. The executive summary appears to be that we need both, with sodium being more readily depleted by exercise.
dougP On Monday, January 12, 2015 at 3:48:21 AM UTC-8, ascpgh wrote: > > Potassium and sodium are both culprits for cramps because of their > necessary relationship. They are the key electrolytes in our bodies making > them able to produce charges across membranes. Potassium is primarily found > inside cells, Sodium outside cells, your kidneys are responsible for the > maintenance of levels of both by way of their excretions from circulatory > volume in the proximal tubule and reabsorption in the distal tubule of the > nephron functional unit. Both electrolytes will deplete with urine output > (or sweat), sodium more so since it is in solution in fluid volumes more > likely to be removed by the kidney function. One mnemonic is "water follows > Sodium". Potassium depletion takes a bit longer as it is a function of the > less than perfect reabsorption from the volume of fluid waste removed in > the first part of the kidney's function. Proper functions of the > electrolyte balance, for all its functions, is equilibrium of Sodium Na-, > and Potassium K+ electrolytes. > > Depletion of Potassium, hypokalemia, can produce muscle tremors, weakness, > fatigue, constipation and cardiac arrhythmia at the far end. Muscles become > ineffectual. Depletion of Sodium, hyponatremia, can be muscle spasm, > cramps, confusion dizziness, headache, restlessness and other neurological > complications at the far end of the spectrum of loss. The less of Sodium in > excreted fluid volumes, urine or sweat is much more likely the source of > muscle cramping or spasming. Returning Sodium to normal levels is much > easier with oral intake, remembering that if you do so too fast and make > yourself vomit it is worse than having to start over again, you've ejected > critical electrolytes and the acid engine for producing electrolytes from > your intake. Gastric juices use their pH to do that and must be conserved. > Potassium depletion comes from foods and drink containing it. Potassium > repletion in clinical environments are done slowly under cardiac > monitoring because of the potential disruptiveness of a Potassium level > shift. > > Under exertion you lose fluid through indiscernible losses like exhaled > breath (conserved by the mucous tissues reabsorption in the turbinate > structures of your sinuses if you nose breath like Deacon Patrick) which > depollute fluid levels and concentrate electrolytes which sweat and kidney > excretion will try to overcome. The kidneys will reabsorb Potassium from > the urine before it is collected in the bladder. Sodium soon is the one > lost in greater volume. Training makes the body more efficient in muscle > effort, work produced without excess sweating and simple conditioning to > the point of tolerating and compensating in function for that path of > depletion help. Sometimes you're just a sweat hog. > > Without biometric testing while on the bike it is tough to nail exactly > the process of your spasms or cramps other than to relate it more to Sodium > than Potassium although it is correct to include Potassium as a part of the > problem, mostly for better resisting the exercise depletion path and > seeming to concentrate against remaining Sodium. > > Bacon is salty; it will help. V-8 juice is salty and helps too. Hope that > is insightful, the unabridged chapter on electrolyte balance is vast. > > > Andy Cheatham > Pittsburgh > > On Sunday, January 11, 2015 at 5:08:14 PM UTC-5, dougP wrote: >> >> Check your electrolyte supplements. What you're looking for is >> potassium. Loss of fluids reduces potassium levels which can cause cramps >> & similar muscle problems. Potassium is also essential for correct heart >> function. For some people, simple salt supplements work well enough, and >> V-8 juice and bananas are easy to find on the road. I even have one friend >> who deals with leg cramps using plain old salt packets from fast food >> restaurants. Cramping by itself is bad enough but it's a warning sign that >> you're running low on potassium. >> >> dougP >> >> On Saturday, January 10, 2015 at 4:10:20 PM UTC-8, Tim wrote: >>> >>> I struggle with cramps on brevets, no matter what I'm eating. I think it >>> is electrolyte related. Electrolyte tablets help but as heavily as I sweat, >>> I need to take in quite a bit of sodium to keep up. At least, I think >>> that's the case. Patrick, you mean you don't eat the entire day, unless >>> it's a multi day ride, or you don't eat during the 10-12 hours you are >>> riding? >> >> -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To unsubscribe from this group and stop receiving emails from it, send an email to [email protected]. To post to this group, send email to [email protected]. Visit this group at http://groups.google.com/group/rbw-owners-bunch. For more options, visit https://groups.google.com/d/optout.
