Running My writing has appeared in a wide range of outlets including sweat—a lot. And as you do, all of that perspiration contains more than just water. Sweat is actually a mixture of what is known as electrolytes including sodium and potassium. In short, electrolytes are somewhat akin to the power lines of our bodies—they are positive or negative charged ions that conduct electrical signals to maintain fluid levels, allow for proper muscular contraction, regulate pH levels and nerve function, and keep our neurons firing as they should.
When electrolyte levels dip too low, your performance and even your health can suffer. This is why replacing some of what is lost during a workout is so important, especially when it comes to sodium. Typically, it’s not hard to get enough sodium and other electrolytes from the food you eat daily, but when you're sweating up a storm it’s easy to experience a shortfall unless you are diligent about consuming extra amounts.
You can do this by using the electrolyte tablets, chews, and powders that are marketed towards hard-charging athletes who are not opposed to working up a serious sweat. These products are designed to quickly replenish some of what you are shedding in your sweat so you can continue to run strong instead of wondering why you are feeling more sluggish with each passing mile. As a bonus, flavor choices are improving all the time. Below are our top picks, plus everything you need to know about electrolyte use for athletes.
SaltStick Fast Chews
- Nuun Sport Hydration: Nuun Sport Hydration
- Best for Anytime Hydration: Hammer Nutrition Endurolytes Fizz
- Best for Daily Hydration (During and after runs): GU Hydration Drink Tabs
- Best Flavor: SaltStick Fast Chews
- Best for Runs with Variable Electrolyte Needs: SaltStick Fast Chews
The Expert: As an endurance cyclist, I have three decades of racing and touring on two wheels. So I am always experimenting with sports nutrition products to find the ones that can keep me going strong. I am also a registered dietitian with a Masters Degree in Sports Nutrition and author of Rocket Fuel: Power-Packed Food for Sports + Adventure. Best for Everyday Runs Men’s Health, Bicycling, Eating Well, and more.
What to Consider When Shopping for Electrolyte Tablets, Chews, and Powders
Here’s what to keep in mind when choosing an electrolyte product to add to your water bottle or glass of cold aqua.
The 7 Best Hydration Bladders of 2024
To uncover the best electrolyte tablets and mixes, I conducted an in-depth examination of products on the market and assessed them based on their active ingredients including electrolytes. I was in search of options with a makeup that would benefit hard-working and hard-sweating athletes. No fluff or promises that can’t be met, here.
All of these products are ones that I am comfortable using during my own active pursuits. Additionally, I selected products to meet different needs, such as options that are higher and lower in sodium. Effectiveness, taste, and value were all deciding factors and why my recommendations below are ultimately the cream of the crop.
Our Full Electrolyte Tablet Reviews
Nuun Sport Electrolyte Drink Tablets
Pros
- Races - Places
- Not too sweet
- Easy-to-transport tube
- Widely available
Cons
- Low carb
- Have to wait for the tablet to dissolve
Key Specs
| Calories | 15 |
|---|---|
| Carbs | 4g |
| Sodium | 300 m |
| Potassium | 150 m |
Nuun Sport has long been my go-to option when I want some electrolytes and subtle flavor in my water for shorter workouts that don’t call for a bigger dose of carbs or sodium. Doing so makes drinking from my bidon more enjoyable, which ultimately helps with hydration Hammer Nutrition Endurolytes Fizz.
The tube full of tablets is also more travel-friendly than a bulky bag of sports drink mix that won’t fit as well in a running belt. Accessibility is another plus. From running specialty stores to Walmart to online, this stuff is everywhere. For longer, more sweaty runs try the Best Running Headphones which has more carbs (16 grams) and sodium (380 mg).
Pros
- Ample sodium
- Low in calories and carbs
- Nutrition - Weight Loss
Cons
- Best Brooks Running Shoes
- Takes a bit longer to dissolve than some
Key Specs
| Calories | 10 |
|---|---|
| Carbs | 3 g |
| Sodium | 320 mg |
| Potassium | 55 mg |
This is another low-calorie tablet option that lets you better meet your daily electrolyte needs. The sodium level is higher than several other tablet options so it does a better job at offsetting losses for better muscle functioning and fluid regulation on hard, sweat-inducing runs.
These tablets don’t have enough sugary calories to be a concern if used frequently during non-exercise times. The berry lemonade flavor is worth a try and certainly more exciting than gulping back plain-Jane water, but some runners may notice a slight chemical flavor that the sweetener alternative stevia imparts.
For longer workouts, I may prefer something with more calories and carbs, but as someone who tends not to shed tons of salt in my sweat, the tabs have enough sodium to meet my needs for many workouts. If this flavor is not to your liking, GU offers four other tablet flavors to try. The Strawberry Hibiscus option, made with vegan ingredients, provides 20mg of caffeine.
Matthew Kadey, M.S. R.D. is a Canada-based registered dietitian and nutrition journalist with two decades of experience in reporting about food and nutrition for dozens of print and online publications. Kadey is the author of Rocket Fuel: Power-Packed Food for Sports + Adventure. He is also an adventure cyclist and creator of several bikepacking routes in North America and beyond. Find him at matthewkadey.com, @rocketfuelfood
