The Best Electrolytes for Runners, According to a Dietitian

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National Athletic Trainers’ Association position statement: Fluid replacement for the physically active. Journal of Athletic Training. 2017;52(9): 877-895. doi:10.4085/1062-6050-52.9.02″, “Orrù S, Imperlini E, Nigro E, et al. Role of functional beverages on sport performance and recovery. Nutrients. 2018;10(10):1470. doi:10.3390/nu10101470″, “Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutrition Reviews, 2012; 70 (Suppl. 2): S137-S142. doi:10.1111/j.1753-4887.2012.00523.x”, “American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise. 2007; 39(2): 377-390. doi: 10.1249/mss.0b013e31802ca597″, “Sigh R. Fluid balance and exercise performance. Malays J Nutr. 9(1):53-74.”, “Khan DA, Aslam M, Khan ZU. Changes in plasma electrolytes during aclimatization at high altitude. 46(6)128-31.”, “Manatsathit S, Dupont HL, Farthing M, et al. Guideline for the management of acute diarrhea in adults. J Gastroenterol Hepatol. 2002;17 Suppl:S54-S71. doi:10.1046/j.1440-1746.17.s1.11.x”, “Pound CM, Blair B. Energy and sports drinks in children and adolescents. Pediatrics & Child Health. 2017; 22(7): 406-410. doi:10.1093/pch/pxx132″, “U.S. Food & Drug Administration. Questions and answers on dietary supplements.”, “National Institutes of Health. Dietary supplements for exercise and performance: Fact sheet for health professionals.”, “National Institutes of Health. Potassium: Fact sheet for health professionals.”, “National Institutes of Health. Calcium: Fact sheet for health professionals.”, “USDA. 2020-2025 Dietary Guidelines for Americans.” ] ,”articleSection”: “Nutrition” ,”keywords”: [“Sports Nutrition”,”Food and Beverages”,”affiliate”] ,”mainEntityOfPage”: { “@type”: [“MedicalWebPage”] ,”@id”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733″ ,”breadcrumb”: { “@type”: “BreadcrumbList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “item”: { “@id”: “https://www.verywellfit.com/nutrition-4157081”, “name”: “Nutrition” } } , { “@type”: “ListItem”, “position”: 2, “item”: { “@id”: “https://www.verywellfit.com/sports-nutrition-overview-4581847”, “name”: “Sports Nutrition” } } , { “@type”: “ListItem”, “position”: 3, “item”: { “@id”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733”, “name”: “The Best Electrolytes for Runners, According to a Dietitian” } } ] } ,”reviewedBy”: [ {“@type”: “Person” ,”name”: “Autumn Rauchwerk, MS, RDN, E-RYT” ,”url”: “https://www.verywellfit.com/autumn-rauchwerk-5207647” } , {“@type”: “Person” ,”name”: “Willow Jarosh, MS, RD” ,”url”: “https://www.verywellfit.com/willow-jarosh-ms-rd-4688342″ } ] ,”lastReviewed”: “2023-03-31T15:19:38.392-04:00” } , “about”: [ { “@context”: “http://schema.org”, “@type”: “ItemList”, “name”: “The Best Electrolytes for Runners, According to a Dietitian”, “description”: “Runners need to replace the electrolytes lost in sweat to stay hydrated. 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Skratch Labs Sport Hydration Drink Mix contains the electrolytes lost in sweat—sodium, potassium, magnesium, and calcium, with a focus on sodium at 380 milligrams per serving. It is important to choose an electrolyte drink with adequate sodium levels since sodium is the main electrolyte lost in sweat, and it can help your body hold on to water. We also like that Skratch contains a higher amount of carbohydrates since this can help you replenish your glycogen stores (stores of carbohydrates) that are utilized while running. Skratch has 21 grams of carbohydrates per scoop, making it ideal for mid-run fueling or quick post-run recovery. Skratch is also flavored with fruit and no artificial sweeteners, providing a subtly sweet taste that encourages you to keep drinking. Price at time of publication: $22 ($1.38 per serving) Key Specs: Form: Powder | Calories per serving: 80 | Carbohydrates per serving: 21 g | Sodium per serving: 380 mg | Electrolytes: Sodium, potassium, magnesium, calcium” ,”award”: “Best Overall” }, { “@type”: “Product” ,”url”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733#best-powder-tailwind-nutrition-endurance-fuel” ,”name”: “Tailwind Nutrition Endurance Fuel” ,”image”: “https://www.verywellfit.com/thmb/hshr6SC5kjSSAbrSlpSO7igL4Pc=/fit-in/1500×902/filters:no_upscale():max_bytes(150000):strip_icc()/ScreenShot2022-07-26at12.22.45PM-e98be2058fb84c26a9cb2ab78423b886.jpg” ,”review”: { “author”: [ {“@type”: “Person” ,”name”: “Tamar Kane, MS, RD” ,”url”: “https://www.verywellfit.com/tamar-kane-5212098” } , {“@type”: “Person” ,”name”: “Sydney Greene, MS, RDN” ,”url”: “https://www.verywellfit.com/sydney-greene-4776180″ } ] ,”positiveNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Contains carbohydrates for fuel” }, { “@type”: “ListItem”, “position”: 2, “name”: “No artificial sweeteners or fillers” } ] } ,”negativeNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “May be difficult to take on the go” } ] } } ,”brand”: { “@type”: “Brand”, “name” : “Tailwind Nutrition” } ,”offers”: { “@type”: “Offer”, “priceCurrency”: “USD”, “price”: “39.99” } ,”gtin”: “855283005101” ,”description”: “If you’re looking for a powdered electrolyte supplement that packs a powerful punch, Tailwind Nutrition Endurance Fuel is a great option. One scoop of Tailwind provides 25 grams of sugar, which can help you fuel your runs and supports optimal recovery. It is sweetened with fruit, providing a lightly sweet flavor that is not overpowering. One of the benefits of using powdered electrolyte supplements is that you can adjust the amount to your liking. Tailwind recommends putting two to three scoops in 24 ounces of water per hour of exercise for longer workouts, or one to two scoops for shorter efforts, so you can use this powder in a way that works for you. In addition to carbohydrates, it is also important to replenish sodium after hard running efforts. Tailwind contains 310 milligrams of sodium per serving, along with smaller amounts of potassium, calcium, and magnesium. Price at time of publication: $40 ($0.80 per serving) Key Specs: Form: Powder | Calories per serving: 100 | Carbohydrates per serving: 25 g | Sodium per serving: 310 mg | Electrolytes: Sodium, potassium, magnesium, calcium” ,”award”: “Best Powder” }, { “@type”: “Product” ,”url”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733#best-for-light-runs-vega-sport-electrolyte-hydrator” ,”name”: “Vega Sport” ,”image”: “https://www.verywellfit.com/thmb/7FGAfT30gON98AIf_qW55Xcs3WI=/fit-in/1500×1500/filters:no_upscale():max_bytes(150000):strip_icc()/VegaSportElectrolyteHydrator-d6446ec74dd644138ec25a7c608edc5a.jpg” ,”review”: { “author”: [ {“@type”: “Person” ,”name”: “Tamar Kane, MS, RD” ,”url”: “https://www.verywellfit.com/tamar-kane-5212098” } , {“@type”: “Person” ,”name”: “Sydney Greene, MS, RDN” ,”url”: “https://www.verywellfit.com/sydney-greene-4776180″ } ] ,”positiveNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “NSF Certified for Sport” }, { “@type”: “ListItem”, “position”: 2, “name”: “Contains vitamin C” } ] } ,”negativeNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “May not be appropriate for fueling runs over 60 minutes” } ] } } ,”brand”: { “@type”: “Brand”, “name” : “Vega” } ,”offers”: { “@type”: “Offer”, “priceCurrency”: “USD”, “price”: “24.99” } ,”gtin”: “838766007540” ,”description”: “If you’re going for a shorter or lighter run, you might be searching for an electrolyte drink that you can pair with recovery foods. Enter: Vega Sport Electrolyte Hydrator. One scoop of this powder provides electrolytes, 100% of the recommended daily intake of vitamin C, and zero grams of sugar. However, keep in mind that carbohydrates are the body’s preferred fuel source and are important for runners, so be sure to recover post-run with carbohydrate-containing foods. Vega Sport is NSF Certified for Sport, meaning it has been tested to ensure it does not contain substances prohibited by sports organizations. This powder comes in two flavors—lemon-lime or berry, and it does not contain any artificial flavors or sweeteners. It is also certified vegan and non-GMO. Simply mix one scoop into a 16-ounce glass of water for a hydrating boost. Price at time of publication: $25 for one container ($0.50 per serving) Key Specs: Form: Powder | Calories per serving: 5 | Carbohydrates per serving: 2 g | Sodium per serving: 240 mg | Electrolytes: Sodium, potassium, magnesium, calcium” ,”award”: “Best for Light Runs” }, { “@type”: “Product” ,”url”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733#best-gel-muir-energy-real-food-energy-gel-variety-pack” ,”name”: “Muir Energy Real Food Energy Gel” ,”image”: “https://www.verywellfit.com/thmb/CZO-6BzNSSmA9dR4juAYTzh1GT4=/fit-in/1500×1013/filters:no_upscale():max_bytes(150000):strip_icc()/MuirEnergyRealFoodEnergyGelVarietyPack-d7e532bcd0894f6d82a5f3bfa92862f4.jpg” ,”review”: { “author”: [ {“@type”: “Person” ,”name”: “Tamar Kane, MS, RD” ,”url”: “https://www.verywellfit.com/tamar-kane-5212098” } , {“@type”: “Person” ,”name”: “Sydney Greene, MS, RDN” ,”url”: “https://www.verywellfit.com/sydney-greene-4776180″ } ] ,”positiveNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Real food ingredients” }, { “@type”: “ListItem”, “position”: 2, “name”: “Contains carbohydrates for fuel” }, { “@type”: “ListItem”, “position”: 3, “name”: “Different options for high intensity versus endurance runs” } ] } ,”negativeNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Lower in sodium” }, { “@type”: “ListItem”, “position”: 2, “name”: “More expensive” } ] } } ,”brand”: { “@type”: “Brand”, “name” : “Muir Energy” } ,”gtin”: “7426962757517” ,”description”: “Muir Energy was founded by an ultra-distance hiker who was tired of the traditional endurance products on the market. Muir’s Real Food Energy Packs contain four to six real food ingredients, including different fruit and nut blends. Runners can choose between fast-burning packs, which the manufacturer says are ideal for quick energy and higher-intensity workouts , or slow-burning packs with added healthy fats and protein, which the manufacturer recommends for endurance activities such as marathons, cycling, hiking, or longer jogs. You can choose between the two depending on your goals and needs, or opt for a variety pack with both. These packs do more than just replenish electrolytes. They also provide energy in the form of nut butter (slow-burning energy) or fruit and coconut nectar (fast-burning energy). Each ingredient used in all Muir’s products is carefully curated to provide high nutrient density with low gastrointestinal impact—important for endurance runners. Price at time of publication: $70 for 24 packets ($2.92 per serving) Key Specs: Form: Gel | Calories per serving: 106-150 | Carbohydrates per serving: 12-18 g | Sodium per serving: 100 mg | Electrolytes: Potassium, magnesium, sodium, calcium, manganese” ,”award”: “Best Gel” }, { “@type”: “Product” ,”url”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733#best-light-tasting-skratch-clear-hydration-drink-mix” ,”name”: “Skratch Clear Hydration Drink Mix” ,”image”: “https://www.verywellfit.com/thmb/NIFb5cuOH-hYFN5uXiaqLH2xRXw=/fit-in/1500×912/filters:no_upscale():max_bytes(150000):strip_icc()/ScreenShot2022-07-26at12.32.07PM-7072bcc3b1e84d908348c2131ac17265.jpg” ,”review”: { “author”: [ {“@type”: “Person” ,”name”: “Tamar Kane, MS, RD” ,”url”: “https://www.verywellfit.com/tamar-kane-5212098” } , {“@type”: “Person” ,”name”: “Sydney Greene, MS, RDN” ,”url”: “https://www.verywellfit.com/sydney-greene-4776180″ } ] ,”positiveNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Light flavor” }, { “@type”: “ListItem”, “position”: 2, “name”: “Contains electrolytes lost in sweat” }, { “@type”: “ListItem”, “position”: 3, “name”: “Contains carbohydrates for fuel” } ] } ,”negativeNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Must shake well to dissolve” } ] } } ,”brand”: { “@type”: “Brand”, “name” : “Skratch” } ,”offers”: { “@type”: “Offer”, “priceCurrency”: “USD”, “price”: “21.95” } ,”gtin”: “856231005846” ,”description”: “While many electrolyte drinks are very sweet-tasting, Skratch Clear Hydration Drink Mix tastes like water with a light hint of lemon or orange. Despite the subtle taste, Skratch Clear Hydration contains 13 grams of carbohydrates per serving along with 270 milligrams of sodium. This carbohydrate and electrolyte profile is somewhat lower than their sport hydration drink mix, so you might opt for this version after shorter, lower-intensity runs. Since it comes in powdered form, you can also adjust the amount to suit your needs. Skratch Clear Hydration Mix is made with non-GMO ingredients and is gluten-free, dairy-free, and kosher. Price at time of publication: $22 ($1.38 per serving) Key Specs: Form: Powder | Calories per serving: 50 | Carbohydrates per serving: 13 g | Sodium per serving: 270 mg | Electrolytes: Sodium, potassium, magnesium, calcium” ,”award”: “Best Light Tasting” }, { “@type”: “Product” ,”url”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733#best-tablet-nuun-sport-electrolyte-drink-tablets” ,”name”: “Nuun Sport” ,”image”: “https://www.verywellfit.com/thmb/Aeg-V0mDcVC87bwhgOeO0G-kuZ0=/fit-in/1500×970/filters:no_upscale():max_bytes(150000):strip_icc()/NuunSportElectrolyteDrinkTablets-6b4bce55fddf4af68f5758af39df8ed1.jpg” ,”review”: { “author”: [ {“@type”: “Person” ,”name”: “Tamar Kane, MS, RD” ,”url”: “https://www.verywellfit.com/tamar-kane-5212098” } , {“@type”: “Person” ,”name”: “Sydney Greene, MS, RDN” ,”url”: “https://www.verywellfit.com/sydney-greene-4776180″ } ] ,”positiveNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Informed Sport certified” }, { “@type”: “ListItem”, “position”: 2, “name”: “Contains electrolytes lost in sweat” }, { “@type”: “ListItem”, “position”: 3, “name”: “No artificial sweeteners” } ] } ,”negativeNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Low carbohydrate content” } ] } } ,”brand”: { “@type”: “Brand”, “name” : “Nuun” } ,”offers”: { “@type”: “Offer”, “priceCurrency”: “USD”, “price”: “32.27” } ,”gtin”: “811660020983” ,”description”: “Looking for a quick and easy electrolyte replenisher that you can keep in your gym bag or running shorts pocket? Look no further than Nuun’s sports tablets . One quick and easy tablet provides 300 milligrams of sodium as well as potassium, magnesium, and calcium. Nuun’s tablets are certified non-GMO, vegan, kosher, and gluten-free. This product is also Informed Sport certified, meaning it has gone through a certification program for sports supplements which assures athletes that products have been regularly tested for substances considered prohibited in sports competitions. Nuun’s sports tablets contain only 4 grams of carbohydrates per serving, so you should not rely on them as a fuel source. We recommend using these tablets for shorter runs or pairing them with carbohydrate-containing foods for post-workout replenishment. Price at time of publication: $33 for a 4 pack of 10 tablets each ($0.83 per serving) Key Specs: Form: Tablet | Calories per serving: 15 | Carbohydrates per serving: 4 g | Sodium per serving: 300 mg | Electrolytes: Sodium, potassium, magnesium, chloride, calcium” ,”award”: “Best Tablet” }, { “@type”: “Product” ,”url”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733#best-pedialyte-electrolyte-powder-strawberry-lemonade” ,”name”: “Pedialyte Electrolyte Powder” ,”image”: “https://www.verywellfit.com/thmb/3R2SSmiG41C9txTSeidn47_Qjmc=/fit-in/1500×1000/filters:no_upscale():max_bytes(150000):strip_icc()/Pedialyte-Electrolyte-Powder-Strawberry-Lemonade-003a5a873654453ca322ae1a4e8c26b1.jpg” ,”review”: { “author”: [ {“@type”: “Person” ,”name”: “Tamar Kane, MS, RD” ,”url”: “https://www.verywellfit.com/tamar-kane-5212098” } , {“@type”: “Person” ,”name”: “Sydney Greene, MS, RDN” ,”url”: “https://www.verywellfit.com/sydney-greene-4776180″ } ] ,”positiveNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Contains carbohydrates for fuel” }, { “@type”: “ListItem”, “position”: 2, “name”: “High sodium content to replace losses” } ] } ,”negativeNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Contains artificial colorings” } ] } } ,”brand”: { “@type”: “Brand”, “name” : “Pedialyte” } ,”offers”: { “@type”: “Offer”, “priceCurrency”: “USD”, “price”: “9.99” } ,”gtin”: “70074641744” ,”description”: “Electrolyte supplements can range in price, and with so many products all featuring similar ingredients, it can be challenging to know where to get the biggest bang for your buck. Pedialyte has been a go-to product for over 50 years and is trusted by pharmacists and physicians. These powder packs make hydrating convenient and affordable. One stick packs a potent punch of potassium, sodium, and chloride, as well as quick-burning sugar—great news for endurance athletes requiring hydration and fuel. Price at time of publication: $11 for 6 packets ($1.83 per serving) Key Specs: Form: Powder | Calories per serving: 50 | Carbohydrates per serving: 12 g | Sodium per serving: 490 mg | Electrolytes: Sodium, chloride, potassium” ,”award”: “Best ” }, { “@type”: “Product” ,”url”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733#best-capsule-saltstick-electrolyte-caps” ,”name”: “SaltStick Electrolyte Caps” ,”image”: “https://www.verywellfit.com/thmb/3drsN_QlFD5gMkqqia_FhSxQrHc=/fit-in/1500×1008/filters:no_upscale():max_bytes(150000):strip_icc()/ScreenShot2022-07-26at12.50.25PM-0f92631dfc3a4f6d843f81fd044a5b3f.jpg” ,”review”: { “author”: [ {“@type”: “Person” ,”name”: “Tamar Kane, MS, RD” ,”url”: “https://www.verywellfit.com/tamar-kane-5212098” } , {“@type”: “Person” ,”name”: “Sydney Greene, MS, RDN” ,”url”: “https://www.verywellfit.com/sydney-greene-4776180″ } ] ,”positiveNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Capsule form” }, { “@type”: “ListItem”, “position”: 2, “name”: “Convenient on the go” }, { “@type”: “ListItem”, “position”: 3, “name”: “Budget-friendly” } ] } ,”negativeNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Does not contain carbohydrates or fluid” } ] } } ,”brand”: { “@type”: “Brand”, “name” : “SaltStick” } ,”offers”: { “@type”: “Offer”, “priceCurrency”: “USD”, “price”: “23.95” } ,”gtin”: “689076279031” ,”description”: “SaltStick Electrolyte Caps are electrolyte-containing capsules that can easily be taken on the go for mid-activity replenishment. With sodium, potassium, magnesium, and calcium, their formula is meant to mimic the electrolyte composition of sweat. If you prefer drinking plain water, SatSticks can be a convenient way to incorporate electrolytes. They can also easily be carried in your pocket while you are running, hiking, or cycling. Given that SaltStick Caps contain only electrolytes, you should be sure to pair them with both carbohydrates and fluids for adequate hydration. SaltStick Caps do not contain any added sweeteners or fillers, and they are non-GMO and vegetarian. Price at time of publication: $24 for 100 capsules ($0.24 per serving) Key Specs: Form: Capsule | Calories per serving: 50 | Carbohydrates per serving: 0 g | Sodium per serving: 215 mg | Electrolytes: Sodium, chloride, potassium, magnesium, calcium” ,”award”: “Best Capsule” }, { “@type”: “Product” ,”url”: “https://www.verywellfit.com/best-electrolytes-for-runners-4843733#best-for-long-runs-lmnt-raw-unflavored-electrolyte-drink-mix” ,”name”: “LMNT Raw Unflavored Electrolyte Drink Mix” ,”review”: { “author”: [ {“@type”: “Person” ,”name”: “Tamar Kane, MS, RD” ,”url”: “https://www.verywellfit.com/tamar-kane-5212098” } , {“@type”: “Person” ,”name”: “Sydney Greene, MS, RDN” ,”url”: “https://www.verywellfit.com/sydney-greene-4776180″ } ] ,”positiveNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Higher sodium for more vigorous or long runs” }, { “@type”: “ListItem”, “position”: 2, “name”: “No additional ingredients” }, { “@type”: “ListItem”, “position”: 3, “name”: “Third-party tested” } ] } ,”negativeNotes”: { “@type”: “ItemList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “name”: “Doesn't contain any carbohydrates” } ] } } ,”brand”: { “@type”: “Brand”, “name” : “LMNT” } ,”offers”: { “@type”: “Offer”, “priceCurrency”: “USD”, “price”: “45.00” } ,”description”: “If you're looking for an electrolyte drink that provides a more substantial amount of sodium for long-duration, vigorous runs, the LMNT Electrolyte Drink Mix is a top choice. Each packet provides 1000 mg of sodium, 200 mg potassium and 60 mg magnesium. Plus, if you don't want any other additives, the unflavored version contains only electrolytes, with no sugars or any other ingredients. These are also third-party tested, so you know you're getting what's stated. LMNT also comes in a bunch of interesting flavors like Lemon Habanero, Mango Chile, Chocolate Salt and Raspberry. Price at time of publication: $45 for 30 stick packs ($1.50 per serving) Key Specs: Form: Powder | Calories per serving: 0 | Carbohydrates per serving: 0 g | Sodium per serving: 1000 mg | Electrolytes: Sodium, potassium and magnesium” ,”award”: “Best for Long Runs” } ] } , { “@type”: “FAQPage”, “mainEntity”: [ { “@type”: “Question”, “name”: “Are electrolyte supplements necessary for runners?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

Electrolyte supplements are not necessary for most leisurely runs in mild temperatures, at sea level, in moderate humidity, and under one hour. If you are running in hot temperatures (or in heavy layers in cold temperatures), you’re running for more than one hour, or you tend to sweat heavily, you may want to use an electrolyte supplement, or at least a beverage with sodium, before and during your run. Running in high levels of humidity or at high altitudes may also necessitate an electrolyte supplement.” } } , { “@type”: “Question”, “name”: “Is it possible to take too many electrolytes?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

It is possible to take too many electrolytes, which can be dangerous, especially for people who are sensitive to sodium, potassium, and calcium. Always stick with the dosing recommendations on the packaging, and ensure that you’re consuming enough water with the product. Use electrolyte supplements only as recommended during longer runs or activities.” } } , { “@type”: “Question”, “name”: “How do I make electrolyte water?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

To make your own electrolyte drink, you can combine water or coconut water with salt plus flavorings of choice, such as a splash of fruit juice. Try this homemade drink: Combine 2 cups of water, 1 ½ cups coconut water, ¼ cup lemon juice, ¼ cup pomegranate juice, and ¼ tsp salt.” } } , { “@type”: “Question”, “name”: “What happens when your body is low on electrolytes?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

Low levels of electrolytes can be dangerous. Low levels of sodium in the blood, known as hyponatremia, can result in nausea, headaches, and fatigue, and severe drops can result in seizures and death. Chronically low levels of other electrolytes, such as calcium, can impact bone health and result in muscle spasms, while low potassium can lead to abnormal heart rhythms. If you are otherwise healthy and consume a balanced diet, deficiencies in these electrolytes are rare.” } } , { “@type”: “Question”, “name”: “Do electrolytes give you energy?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

Our bodies generate energy from the macronutrients, which include carbohydrates, protein, and fat. Electrolytes are involved in many bodily processes, and they help us stay hydrated, which can provide feelings of energy. They do not in and of themselves, however, provide us with energy.” } } , { “@type”: “Question”, “name”: “What foods have electrolytes?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “

Different electrolytes can be found in varying foods. Foods with high levels of potassium include bananas and potatoes, while dairy products and dark leafy greens such as kale contain calcium. Magnesium can be found in legumes and nuts. By consuming a balanced diet, you will likely obtain enough electrolytes.” } } ] } ] } ]]]>