Performance Nutrition for Backpackers, Part 5: Advanced Electrolyte Supplementation

This video is Part 5 in a series on Performance Nutrition for Backpackers. It is recommended to watch the series in order, as each video builds upon concepts introduced previously. In particular, see Part 3 on Hydration Strategies and Part 4 on Electrolyte Balance. The Hiker Food Chart has been updated to version 2.5 and now includes a list of over 138 electrolyte supplements to choose from. Also, a Sodium-Potassium (Na:K) Calculator, used in conjunction with the Menu Planner, can help you fine-tune your electrolyte intake and choose the supplement with ratios tailored to your personal needs. Other topics discussed include heat acclimatization, homemade electrolyte mixes, additives like caffeine, sugar, and aminos, and the affects of altitude on hydration. Download the Hiker Food Chart 2.5 (Excel version): https://www.dropbox.com/scl/fi/bgwzfihqbv3907ajdbeby/Hiker-Food-2.5.xlsx?rlkey=emtv218tcgnh8jwh6zi7xi1os&dl=0 Download the Hiker Food Chart 2.5 (PDF version): https://www.dropbox.com/scl/fi/u1vt57z8df6f3szn002pa/Hiker-Food-2.5.pdf?rlkey=v74yv6vekaumlvtk6tan8hf90&dl=0 Watch the entire video series on Performance Nutrition for Backpackers: https://www.youtube.com/playlist?list=PLEu_UfyDKJALXcpeEtToxO9NEpwJKTKX_ Video Index 01:40 Electrolyte chart update 04:49 Electrolyte content of sweat 05:42 Sodium loss 07:33 OptiComp Study 08:14 Required Daily Water Intake 11:38 Required Daily Sodium Intake 15:52 Heat Acclimatization 19:38 Potassium 21:56 Sweat sodium-potassium ratio (Na:K) 23:05 Na:K Calculator 33:19 Supplements vs. Diet 35:05 Hot conditions 36:52 Chart color coding, Key 38:47 Sodium Pre-Loading 43:17 DIY: Homemade electrolyte mixes 44:21 Chloride, the Fifth Electrolyte 48:32 SaltStick capsules vs. Powder Packets, visual comparison 49:18 Caffeine 50:00 Sugar 52:20 Amino Acids 53:58 Effects of Altitude List of studies referenced: Influence of acclimatization on sweat sodium concentration https://journals.physiology.org/doi/abs/10.1152/jappl.1971.30.5.708 Hypervolemia induced by fluid ingestion at rest: effect of sodium concentration https://pubmed.ncbi.nlm.nih.gov/24962003/ Variations in regional sweat composition in normal human males https://pubmed.ncbi.nlm.nih.gov/11187982/ Optimal Composition of Fluid-Replacement Beverages https://pubmed.ncbi.nlm.nih.gov/24715561/ Salt and Fluid Loading: Effects on Blood Volume and Exercise Performance https://pubmed.ncbi.nlm.nih.gov/23075561/ Sweat rate and sodium loss during work in the heat https://pubmed.ncbi.nlm.nih.gov/18226265/ Sweat rate and sweat electrolyte composition in international female soccer players during game specific training https://pubmed.ncbi.nlm.nih.gov/19288391/ Physiology of sweat gland function: The roles of sweating and sweat composition in human health https://pubmed.ncbi.nlm.nih.gov/31608304/