If you are not the type who gets cramps or dumps 4-6 pounds of water per hour then none of this pertains to you. Of course salt works. For those who do not really sweat this type of thing is not needed and they cannot understand that somefolks bodies actually are different. They can get enough salt by adding a liitle extra to food and drinking sports drinks. However if you are one who sweats (we know who we are) it is vital to take supplements in order to keep electrolyte levels at normal levels. I personally prefer products like Succeed caps that also have potassium in proper ratio to salt. On my marathon team it is common practice to just eat a normal salt packet and follow with water. Others use shot blocs or gummy bears rolled in salt. I find that without these aids I get massive cramping and am limited to running 18-22 miles. By taking them as directed I can get another 8-12 miles without debilitating cramps. The idea that a normal american diet offers enough of the right nutrition for an athlete is kinda, well, silly if you are a sweater. If you are working out often and hard enough to leave dried salt on your clothes you need to have a strategy to replace it as you lose it. Eating extra salt the day before or at the first meal after will not be effective for your muscles during the workout. (I certainly do this but it is not enough for my body) It will help you for the first hour and it will help after an hour or two after your next meal, but not during the 4,5,6,7,8,9,10 hours you are running, climbing ect. I hope this helps Lizzy. I actually only know of 1 female type that uses this sametype strategy. As I said you really must be a heavy and salty sweat producer to have to worry about using supplements, but if you are ,there really is no substitute. Wishing you many cramp free miles. Tim