SaltStick Caps PLUS 100CT

1. How will SaltStick Capsules help me as an athlete?
Five electrolytes in particular play a pivotal role in maintaining normal human muscle function: sodium, potassium, magnesium, calcium, and chloride. A shortage of any of these electrolytes will affect athletic performance through a range a subtle to serious side effects. Sweat typically has about 1000 mg sodium/liter, a typical sports drink has 440 mg sodium/liter. If, during the course of training, you ingest nothing but sports drinks (or worse, water), you will become hyponatremic (low sodium) at some point. Many sports drinks also do not address any form of supplementation of the other key electrolytes, potentially causing yet further cramping and muscle issues. It is in the athlete’s best interest to ensure that replacement of the full spectrum of electrolytes is replaced, and in a form and quantity the body can absorb, such as that provided conveniently in a SaltStick Capsule. For more information: Salt Science.

2. What is the proper use of SaltStick Capsules? When should I take SaltStick Caps?
The basic idea is to keep your supplementation simple and effective, so you have one less thing to worry about on race day, and you can focus on the athletic event rather than on surviving your nutrition plan. As a general guideline, athletes should consume one SaltStick capsule every 30-60 minutes or one SaltStick Caps Plus every 20-60 minutes during any land-based activity (bike/run) for the duration of the activity. Pre-loading with the product can be helpful as well, and including electrolytes in recovery nutrition can be important as well. For more details and suggestions, visit Salt Science.

3. Can I mix SaltStick Caps & SaltStick Caps Plus together?
Yes. This can be helpful if you choose to moderate your caffeine intake, for example switching to the caffeine-containing Caps Plus towards the end of an event or for overnight events. It is worth reminding you of the importance of testing one’s electrolyte replacement strategy in training, prior to race day.

4. Is it ok to take the capsules with a sport drink? How should I take SaltStick Caps?
SaltStick can be consumed in the most convenient method for you. You many take a capsule with water or a sports drink, or open the capsule up into your water or sports drink. For greater convenience, you may also consider using SaltStick Elixalyte™, a liquid concentrate where one serving (5 mL) approximately equals the electrolytes in one capsule of SaltStick Caps PLUS. Your body will still need re-hydration over time, so water or a sports drink should be a part of your overall nutrition plan. If you don’t re-hydrate and just take SaltStick Caps, you will then have excess electrolytes and be dehydrated, which can be a dangerous situation if taken to extremes. The key is to balance out your loss of both fluid and electrolytes and some combination of products will likely serve you best, and you’ll have to figure out what works for you personally. For more ideas of how to use the product, visit SaltStick Usage Guide.

5. Is it ok to swallow the capsules without any liquid?
Yes, provided you feel comfortable doing so without introducing a choking hazard. Most people find it helpful to wash the capsule down with some fluid.

6. Can I open the capsules and pour the powder into water or a sports drink?

Sure thing, you can mix the regular SaltStick caps with water or a sports drink. For greater convenience, you may also consider using SaltStick Elixalyte™, a liquid concentrate where one serving (5 mL) approximately equals the electrolytes in one capsule of SaltStick Caps PLUS. Read more here: SaltStick Caps PLUS Usage Guide. You will find some small amount of material that’s insoluble in water, harmless and just shake the bottle to mix, but it’s unimportant.

7. Can I chew or open the capsule in my mouth?
Yes. It will taste salty and the contents will arrive at your stomach more quickly, which could cause nausea or upset stomach, but there is no particular safety hazard in doing so. In fact, if you desire rapid delivery of the electrolytes, opening the capsule inside your mouth and leaving the contents under the tongue for a period of time appears to be helpful in more rapid delivery of the electrolytes.

8. How long does it take for the capsules to open in my stomach?
The capsules are tested to open within the stomach acidic environment within 15 minutes, but most users indicate that symptoms like cramping can disappear within about 5 minutes of taking the capsule.

9. How should I store the capsules?
Capsules must be kept dry, and are best stored in a cool environment to ensure the contents remain as described on the product label.

Recommended SaltStick Caps PLUS Usage Guide

General usage
SaltStick Caps PLUS are crucial to minimize muscle cramping, heat stress, and fatigue due to unbalanced electrolyte levels. Caffeine increases alertness and reduces fatigue.
SaltStick Caps Plus contains a balanced and buffered mixture of the electrolytes that are lost in sweat, in a ratio and form that your body needs for optimal performance. The general guideline for supplementation has been successful for most athletes in a wide range of event distances and training durations. The basic idea is to keep your supplementation simple and effective, so you have one less thing to worry about on race day, and you can focus on the athletic event rather than on surviving your nutrition plan.
As a general guideline, athletes should consume one SaltStick Caps Plus every 20-60 minutes during any land-based activity (bike/run) for the duration of the activity. In hot conditions, extreme humidity, or for larger athletes, a greater number of capsules may be needed to maintain safe electrolyte levels. The maximum number of capsules recommended per day is 15, although athletes in extreme conditions and longer events may find it necessary to exceed this number. It is strongly recommended to test your planned electrolyte protocol in training several times before race day.
It should be stressed that every athlete sweats differently, reacts to heat and humidity differently, and reacts to the stress of a race or training differently. What this means to the athlete in particular is the importance of testing one’s electrolyte replacement strategy in training, prior to race day. Listening to your body prior to and during an event is also key, so you can adapt your electrolyte plan accordingly. Being flexible and keeping your plan simple will give you the best chance of success.

Opening capsules into water bottles
Many athletes find it convenient to open 1 or 2 capsules into a water bottle to create a custom caffeinated electrolyte beverage. Note that the SaltStick Caps Plus formulation is fully soluble in water while the SaltStick Caps product leaves a small insoluble residue. A small amount of flavoring (sports drink powder or sugarless drink mix) may be added to enhance the taste. Water bottles prepared in this manner should be consumed as prepared, with limited fresh water as additional fluid. A super-concentrate electrolyte solution can be prepared by adding several capsules to water. Usage of the super-concentrate would involve diluting down a small gulp of the concentrate with fresh water. The downside to this method is an increased risk of miscalculation of electrolyte intake and a strong salty taste. Whichever method is employed, it is strongly recommended to test the protocol in training several times before race day.

Specific Guidelines

Training:

Pre-training: No specific supplementation is necessary. Maintain adequate hydration with sufficient electrolyte content in the days leading up to a major training block to maintain your weight. It is suggested to use the SaltStick Caps (non-caffeinated) product until race day. For long distance training under extreme conditions, take 1 SaltStick capsule (non-caffeinated) the night before your activity, and one SaltStick Caps Plus with breakfast before your activity.

During training: Most athletes will find that normal training less than 2 hours should not require too much in the way of electrolyte supplementation, and water alone will suffice. Riding or running longer than about 90 minutes, or shorter in hot or humid conditions, should consider taking a SaltStick capsule every 30-60 minutes along with sufficient fresh water to stay hydrated. A mixture of sports drink, water and SaltStick Caps can also be a successful combination. Many athletes find that carbohydrates in the form of gels and energy bars is a good match for water-SaltStick Caps, eliminating the need for a sports drink.

Post-training: Maintaining proper hydration and electrolyte balance during hard training can be nearly impossible, and proper post-workout recovery is facilitated by ingesting fluid with electrolytes. This can take the form of a balanced electrolyte supplement along with carbohydrates and protein. A simple strategy to ensure adequate electrolyte replenishment is to take 1-2 SaltStick Caps after a hard workout. Excess electrolyte ingestion will simply be excreted in the urine.

Racing: Sprint to Olympic distance triathlon, Half marathon to marathon

(1-4 hours of exercise)

Pre-event: Specific supplementation is not usually necessary. Maintain adequate hydration with sufficient electrolyte content in the days leading up to the event to maintain your weight. It is suggested to use the SaltStick Caps (non-caffeinated) product until race day. For races expecting extreme conditions, take 1-2 SaltStick Caps (non-caffeinated) the night before your event, and one SaltStick Caps Plus with breakfast before your event.

Race time: For a triathlon, begin electrolyte supplementation on the bike portion of the race, at least 15 min. into your ride. Take 1-3 capsules per hour during the event. For a running-only event, consume 1-3 capsules per hour during the entire event. For events lasting less than an hour, pre-event supplementation should be sufficient under most conditions.

Post-race: Maintaining proper hydration and electrolyte balance during an event can be nearly impossible, and proper post-race recovery is facilitated by ingesting fluid with electrolytes. This can take the form of a balanced electrolyte supplement along with carbohydrates and protein. A simple strategy to ensure adequate electrolyte replenishment is to take 1-3 SaltStick Caps after a race. Excess electrolyte ingestion will simply be excreted in the urine.

Racing: medium-Distance Triathlon, Marathon/Ultra-Marathon

(4-8 hours of exercise)

Pre-event: During the days leading up to your event, maintain your weight with adequate hydration with sufficient electrolyte content. It is suggested to use the SaltStick Caps (non-caffeinated) product until race day. The water bottle that follows athletes around to the race expo, etc… should be filled with fluid and electrolytes. This can take the form of a sports drink or water and 1 SaltStick cap per 1-2 water bottles, either as a capsule or dissolved in water. A word of caution goes to consuming unnecessary and empty calories in the form of sugars. When in doubt, read the nutrition information on the product in question. For most races, take 1-2 SaltStick Caps (non-caffeinated) the night before your event, and one SaltStick Caps Plus with breakfast before your event.

Race time: For a triathlon, begin electrolyte supplementation on the bike portion of the race, at least 15 min. into your ride. Take 1-3 capsules per hour during the event. For a running-only event, consume 1-3 capsules per hour during the entire event. Hot or humid conditions may require more than 3 capsules per hour.

Post-race: Maintaining proper hydration and electrolyte balance during an event can be nearly impossible, and proper post-race recovery is facilitated by ingesting fluid with electrolytes. This can take the form of a balanced electrolyte supplement along with carbohydrates and protein. A simple strategy to ensure adequate electrolyte replenishment is to take 1-3 SaltStick Caps after a race. Excess electrolyte ingestion will simply be excreted in the urine.

Racing: long-distance triathlon and Ultra-Marathon

(8+ hours of exercise)

Pre-event: During the days leading up to your event, maintain your weight with adequate hydration with sufficient electrolyte content. It is suggested to use the SaltStick Caps (non-caffeinated) product until race day. The water bottle that follows athletes around to the race expo, etc… should be filled with fluid and electrolytes. This can take the form of a sports drink or water and 1 SaltStick cap per 1-2 water bottles, either as a capsule or dissolved in water. A word of caution goes to consuming unnecessary and empty calories in the form of sugars. When in doubt, read the nutrition information on the product in question. For all races, take 1-2 SaltStick Caps (non-caffeinated) the night before your event, and one SaltStick Caps Plus with breakfast before your event.

Race time: For a triathlon, begin electrolyte supplementation on the bike portion of the race, at least 30 min. into your ride. Take 1-3 capsules per hour during the bike portion of the event. Once on the run, many athletes find that cramping becomes more likely, and dosing of SaltStick Caps may begin to climb. Towards the second half of the marathon, many athletes find that electrolyte intake becomes critical for forward movement, and may find it necessary to increase the dose of capsules per hour. Have some extra SaltStick Caps available in your special-needs bag (if available) as a backup measure. For a running-only event, consume 1-3 capsules per hour during the entire event. Towards the end of the race, many athletes find that electrolyte intake becomes critical for forward movement, and may find it necessary to increase the dose of capsules per hour. Hot or humid conditions may require more than 3 capsules per hour.

Post-race: Maintaining proper hydration and electrolyte balance during an event can be nearly impossible, and proper post-race recovery is facilitated by ingesting fluid with electrolytes. This can take the form of a balanced electrolyte supplement along with carbohydrates and protein. A simple strategy to ensure adequate electrolyte replenishment is to take 1-3 SaltStick Caps after a race. Excess electrolyte ingestion will simply be excreted in the urine.

Disclaimer: Contact your physician before starting any exercise program or if you are taking any medication. Individuals with high blood pressure should also consult their physician prior to taking an electrolyte supplement. Overdose of electrolytes is possible, with symptoms such as vomiting and feeling ill, and care should be taken not to overdose on any electrolyte supplement.