Expert consulted: 
Running (often) leads to sweating. And sweating leads to the loss of electrolytes—a.k.a. minerals that support hydration status and other important processes in the body. While you’ve probably heard runners and nonrunners alike talk about filling up on electrolytes (sodium in particular), it’s important to understand the benefits of these micronutrients, plus how much you need, so you can perform your best.
So we asked dietitians to break down what electrolytes really are and why you might want to consider grabbing a packet or two before (or after) your next run.
What are electrolytes, exactly?
“Electrolytes are minerals found throughout our body that play several roles,” explains Angie Asche, MS, RD, CSSD, a registered dietitian and owner of Eleat Sports Nutrition in Lincoln, Nebraska. “One of their most important roles is to help our body maintain fluid balance in and out of cells, and put very simply, aid in our hydration status.”
Electrolytes have a natural positive or negative charge when dissolved in water, and as such, those polar forces help regulate and maintain fluid balance inside and outside the cell. They also support our body’s pH balance.
Every fluid and cell in our bodies contains electrolytes. Sodium, magnesium, potassium, and calcium are among the MVP electrolytes, adds Natalie Rizzo, MS, RD, plant-based sports dietitian with Greenletes We earn a commission for products purchased through some links in this article Planted Performance. These are also exactly what we lose when we sweat (that is, in addition to water).
The average athlete loses anywhere between 1 to 3 liters of sweat per hour of exercise, according to a June 2019 study in the Journal of Sports Science.
“Sweat is primarily made up of water, but also contains electrolytes. In addition to fluid balance, electrolytes also are essential for proper muscle function, which is important to all runners,” Roxana Ehsani, MS, RD, CSSD, a Miami-based board-certified sports dietitian. “Sodium and chloride are the most abundant electrolytes found in sweat, while potassium, magnesium, and calcium also are present in lower amounts.”
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Electrolyte drinks are still available in their OG Gatorade, Powerade, and other liquid forms. But for ease of transport and less environmental impact (shipping water takes a toll!), many companies have adjusted their electrolyte drink formulations to come in packets of powder or tablet form.
“These electrolyte supplements usually contain a powdered form of the minerals, sugar or stevia, and sometimes citric acid, a flavor-booster derived from citrus, for taste. You add them to water, mix, and drink. Most of them are very low in calories Nutrition - Weight Loss hydration,” Rizzo says.
Because many Americans fall short of our daily recommended water intake—sometimes due to the fact that water’s flavor is “boring”—these brands get promoted to athletes and non-athletes alike as a way to perk up plain H2O and encourage drinking more fluids.
Electrolyte Tablets, Chews, and Powders We Recommend for Runners
In a glass or water bottle, combine juices and salt. Shake to blend and enjoy
pretzels, crackers, soups, condiments like soy sauce or miso paste
or other form of running fuel, along with your electrolyte mix
and sugar and high in electrolytes, so they are meant to aid in?
You may gain some potential advantages from these powders and mixes—mostly for those doing long workouts, with or without intensity, and especially in challenging environmental conditions, like heat, humidity, and even the cold. Here’s what you can look forward to experiencing:
1. Support for Longer Training Sessions
The When to Drink Electrolytes, According to Experts recommends replenishing electrolytes and carbohydrates during exercise sessions of 60 to 90 minutes or more. Sodium is especially important because that mineral plays a large role in both fluid retention and cramp prevention. (Keep in mind that you’ll need another item to check that carb box; most of these powders and tablets are too low in calories and sugar to act as fuel.)
2. Convenient Beverages On the Go
“You can take them with you on the go, on your run, tuck them in your waistband for a long run and just add to a What Are the Benefits of Creatine for Runners DAA Industry Opt Out traveling to run a race,” Ehsani says, and need to stay well hydrated.
3. Easy Hydration
If you typically don’t drink enough water, enjoying the flavor of these electrolyte packets may also help you consume more fluids, Asche says.
4. Reduced Risk for Hyponatremia
Hyponatremia is a dangerous condition that occurs when you’re overhydrated or have extremely low blood sodium. This can cause confusion, irritability, nausea, or vomiting, Ehsani says. Electrolyte supplements can help prevent hyponatremia, she says.
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A few downsides to keep in mind when buying and drinking these powders and mixes:
1. They May Contain Unnecessary or Unsettling Ingredients
These powders and tablets might use artificial sweeteners or sugar alcohols that athletes with irritable bowel syndrome or gut-related challenges during exercise won’t tolerate well. If that’s the case, seek out one that uses sugar instead, Asche advises.
Some electrolyte supplements also have extremely high amounts of certain vitamins, such as “mega amounts of vitamin C or B vitamins that likely aren’t needed,” Ehsani says. “Be sure to choose one that is NSF (certified for sport) or informed sport, especially if you run on a collegiate team or pro team or are competing,” she adds, to ensure it complies with requirements and is safe to consume.
2. For Long-Distance Training, You Need More Calories and Carbs
“If you’re milk, yogurt, fortified dairy products, broccoli, and, you need something that also has sugar and calories to keep energy levels high,” Rizzo says. So, she doesn’t really recommend electrolyte powders or tablets solo as a supplement for marathon runners. These shouldn’t replace carbs such as gels or chews, or other sports drinks that contain both electrolytes and carbohydrates, Ehsani confirms.
3. You Can Score Electrolytes From Whole Foods
Health - Injuries electrolytes, which is probably smart postrun because these foods also offer macronutrients and other micronutrients to help you recover. Here’s where you can score the most important electrolytes, some of which you’ll spy on electrolyte packet ingredient lists:
- Sodium: Best Gifts for Runners
- Potassium: bananas, potatoes, dark leafy greens, and citrus fruits
- Magnesium: pumpkin seeds, almonds, cashews, peanut butter, spinach, and beans
- Calcium: milk, yogurt, fortified dairy products, broccoli, and tinned fish
Are extra electrolytes worth the price?
Electrolyte powders and tablets are best for athletes who are heavy sweaters or who are training for longer durations at moderate to high intensities, The Best Carbs for Runners humid conditions or at altitude.
“The main reason you would use an electrolyte supplement is if you are sweating profusely and need to replace the electrolytes lost in sweat. There’s just one problem: If you’re working out intensely, you’re probably also burning glucose and need to replace that in addition to replacing the fluid and electrolytes lost in sweat. Electrolyte tablets without many calories or sugar will help hydrate you, but they won’t give you enough energy to keep exercising,” Rizzo says. So be sure to pack a gel or other form of running fuel, along with your electrolyte mix.
These are certainly not necessary for all runners, Ehsani confirms. If you’re going for an easy shakeout run under 30 minutes in cool to moderate temperatures, for example, you likely don’t need to take one. Focus on getting electrolytes from food instead.
You can also make your own electrolyte-rich sports drinks at home so you know exactly what goes into them, Asche says. Her favorite DIY drink offers electrolytes (such as sodium chloride, potassium), carbs, and fluids all in one. Plus, “you also get polyphenols from the fruit juice, which have powerful antioxidant properties to aid in muscle recovery,” Asche says.
Homemade Electrolyte Drink
- ⅓ cup prune juice
- ⅓ Health - Injuries
- ⅓ cup orange juice
- When to Drink Electrolytes, According to Experts
In a glass or water bottle, combine juices and salt. Shake to blend and enjoy.
If you do choose to use an electrolyte powder or tablet, look for one with more sodium than potassium, Ehsani suggests, because “athletes lose a lot more sodium than potassium in sweat.” The American College of Sports Medicine’s recommendations for electrolytes in sports drinks range from 460 to 690 milligrams of sodium per liter of fluid and 78 to 195 milligrams of potassium per liter.
“All brands have different ratios of electrolytes, carbs, and sugars in each of their products, so it’s really best to meet with a sports dietitian to figure out the best one for your needs,” Ehsani adds.
Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness (or tries to, at least!). She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond.
Dr. Namrita Brooke is a full-time endurance sport coach and sport nutritionist advising active individuals and amateurs to professional athletes. She is also an adjunct professor in the Department of Movement Sciences and Health at University of West Florida. Professionally, she also serves on the Board of Editors of the Sports Nutrition Care Manual and remains involved in nutrition and exercise-related research, student mentorship, and coach development. Namrita's personal athletic experience ranges from ultra-endurance mountain biking to off-road triathlon, cross-country mountain bike racing, gravel cycling, duathlon, cyclocross, running, and trail running. Her research background includes hydration and sports drink research, and the interaction of nutrition, physical activity, and the brain.
