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Amount of salt to put in some water for a long run

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Lordy Lumpkins May 2013 12:53pm, 11 May 2013 First-time poster!!	Quote Pin Lordy Lumpkins I'm finding on all the half marathons I've done too date, and sometimes on my slower longer runs (I'm up to about 12 miles now, and want to go further) that I'm getting calf muscle cramps around 10 miles. I've tried various things such taking shot blocks out with me, eating something early on in the run, but none of these help. Someone I know who works in the medical field reckons it might be worthwhile taking a salty drink with me (I usually just take plain water), so I'm going to try another 12 mile one this afternoon. But, any idea how much is a good amount of salt to put in a 750ml drink? Obviously I want enough to try and help, but not too much to bloody poison myself!! Thanks.
Red Squirrel May 2013 1:02pm, 11 May 2013 8,538 posts	Quote Pin Red Squirrel On long runs (over 10 miles) I take a mixture of apple juice and filtered water with salt. 50/50 juice and water then about 1/6 of a teaspoon salt per 500ml fluid.
Red Squirrel May 2013 1:03pm, 11 May 2013 8,539 posts	Quote Pin Red Squirrel On long runs (over 10 miles) I take a mixture of apple juice and filtered water with salt. 50/50 juice and water then about 1/6 of a teaspoon salt per 500ml fluid.
Magpie Rob May 2013 1:18pm, 11 May 2013 3,129 posts	Quote Pin Magpie Rob None. If you sweat, your blood sodium concentration rises because sweat is hypotonic (ie mainly water). If you drink salty water you may make yourself quite ill. Stick to plain water. Muscle cramps are a sign of fatigue. The more you train the longer you will be able to go before cramp starts.
Magpie Rob May 2013 1:19pm, 11 May 2013 3,130 posts	Quote Pin Magpie Rob Oh and welcome to Fetch
Nellers May 2013 1:46pm, 11 May 2013 25,022 posts	Quote Pin Nellers What MR says. Most of the research shows no correlation between hydration or electrolyte levels and cramping. It's more strongly linked to fatigue.
DeeGee May 2013 2:38pm, 11 May 2013 14,247 posts	Quote Pin DeeGee If it's proper hot, then I'll bung one of these in: rcm-uk.amazon.co.uk Might only be a gimick, though...
Lordy Lumpkins May 2013 4:31pm, 11 May 2013 2 posts	Quote Pin Lordy Lumpkins Thanks for the welcome and advice I've just got back from my 12 miles, and did put a couple of pinches of salt in my water, sipped it slowly on the way round and didn't have any problems at all with the calves. I'll try a 13 miler next week with just water and see what happens. Thanks DeeGee, someone else I know have recommended trying out the nuun tables, so might give those a go as well.
Phil70 May 2013 9:02pm, 12 May 2013 123 posts	Quote Pin Phil70 A work colleague recently showed me a newspaper article which included pickling vinegar as a solution to cramps. I did use a couple of vinegar sachets during a couple of spring marathons and (apart from the occasional gagging) seemed OK, or it may have been my head telling me that and not my legs!
philbo May 2013 9:16pm, 12 May 2013 1,081 posts	Quote Pin philbo On longer runs and when its warm i use Nuun tablets , 1 tablet in 500ml water , got all the salt and electrolytes you need and don't taste to bad.