Many runners spend numerous time fascinated with tempo, mileage, and exercises. However one space that always will get ignored is hydration—and extra particularly, electrolytes.
Water is crucial for efficiency, however long-distance runners additionally want to concentrate to electrolytes, particularly sodium. Electrolytes play a crucial function in serving to the physique carry out, recuperate, and keep away from fatigue.
In a current dialog with fellow sports activities dietitian Leah, we broke down the science behind electrolytes and what runners truly must learn about hydration. The takeaway? Many runners both underestimate their electrolyte wants or assume they want excess of they really do.
Let’s stroll by what electrolytes are, why they matter, and the way runners can dial of their hydration technique.
What Are Electrolytes?
Electrolytes are minerals within the physique that carry {an electrical} cost. They assist regulate a number of key processes that matter for athletic efficiency, together with muscle contraction, fluid stability, and nerve signaling.
There are a number of completely different electrolytes, together with sodium, potassium, magnesium and calcium. Sodium performs the most important function in a runner’s efficiency as a result of we lose numerous it by sweat. Each time you exit for a run and sweat, even when it’s not notably scorching outdoors, you’re shedding sodium together with fluid.
If these losses aren’t changed, you’ll really feel fatigued, have complications, expertise cramping, or really feel depleted later within the day.
When Do Runners Really Want Electrolytes?
It’s true that you simply don’t all the time want electrolytes on each run. For a lot of runners, a useful rule of thumb is the 60-minute guideline.
In case your run lasts longer than about 60 minutes, incorporate electrolytes into your fueling routine. Throughout longer exercises, you’re sweating extra, shedding extra sodium, and counting on hydration to take care of efficiency.
A basic beginning advice for endurance athletes is to devour 400–600 milligrams of sodium in 12-16 ounces of fluid per hour of intense exercise.
Nonetheless, this quantity isn’t the identical for everybody. Some runners lose extra sodium than others, relying on their sweat charge and particular person physiology.
Indicators You Would possibly Be Shedding Extra Electrolytes Than Common
Not all runners sweat the identical quantity, and never all sweat comprises the identical focus of sodium.
Some runners are “salty sweaters,” individuals who have white salt marks on their garments, hat, or pores and skin after a run.
Different indicators that you simply would possibly want extra electrolytes embrace:
- Frequent muscle cramping throughout lengthy runs
- Feeling unusually fatigued late in exercises
- Complications after train
- Heavy sweating even throughout shorter runs
If you happen to discover these indicators, rising sodium consumption throughout coaching could assist enhance how you’re feeling each throughout and after train.
Sports activities Drinks vs. Electrolyte Powders
One other frequent level of confusion is the distinction between conventional sports activities drinks and electrolyte-only merchandise, and when to make use of these merchandise.
Sports activities drinks had been truly designed particularly for endurance athletes. They sometimes include three key parts:
- Fluid
- Sodium (electrolytes)
- Carbohydrates
The rationale for this mix is that carbohydrates assist present vitality, whereas sodium helps the physique soak up fluids extra effectively. Collectively, they assist hydration and efficiency throughout longer exercises.
Electrolyte powders or tablets, alternatively, usually include sodium with out carbohydrates. These can nonetheless be helpful, notably when you’re pairing them with one other supply of carbohydrates, like sports activities chews, gels, or actual meals. Or when you stay in a extremely popular or humid local weather, electrolyte tablets could assist you keep hydrated for shorter distances.
Lengthy-distance runners find yourself utilizing a mix method, getting sodium and carbohydrates from sports activities drinks and carbohydrates from one other fueling supply.
The Potassium Fantasy
You’ve in all probability heard recommendation like “eat a banana” to stop cramping throughout train. Many runners suppose low potassium is the wrongdoer behind their muscle cramps. Whereas potassium is certainly an electrolyte, it’s often not the first issue behind exercise-related cramps.
The primary electrolyte misplaced in sweat is sodium, which is why changing sodium is usually extra necessary for runners. Muscle cramps usually happen from sodium loss, not potassium.
One other issue that may contribute to cramping is low carbohydrate consumption. If muscle groups don’t have sufficient out there gas, fatigue and cramping are extra possible. That is particularly frequent throughout lengthy or intense runs.
A Frequent Hydration Mistake Runners Make
One mistake many runners make is beginning their exercise already dehydrated. That is particularly frequent for early morning runners who get up, eat a fast snack, and head straight out the door.
Even when the run itself is simply 30–40 minutes lengthy, starting the exercise in a dehydrated state can result in signs later within the day like complications, fatigue, or sluggishness.
A easy resolution is to give attention to hydration all through the day, not simply throughout exercises. Ingesting water usually and taking note of hydration earlier than train could make a giant distinction in how you’re feeling throughout coaching. If you happen to train within the morning, deliver a water bottle with you and sip all through your exercise.
Can You Get Electrolytes From Meals?
Some runners favor to depend on meals relatively than sports activities diet merchandise for electrolyte consumption.
It’s definitely potential to get sodium from meals reminiscent of:
- Pretzels
- Pickles or pickle juice
- Cottage cheese
- Salted crackers
These choices can work properly after exercises, particularly as a part of a restoration snack that additionally contains protein and carbohydrates.
Nonetheless, for longer endurance classes—particularly exercises lasting greater than two hours—electrolyte drinks or dietary supplements are extra sensible. They supply a concentrated supply of sodium and fluid with out requiring massive quantities of meals throughout train.
Hydration Is Extra Particular person Than You Suppose
Maybe a very powerful takeaway is that hydration methods aren’t one-size-fits-all.
Sweat charges, sodium losses, exercise depth, and environmental situations can all affect how a lot fluid and sodium a runner wants.
Some runners could really feel nice with minimal electrolyte consumption, whereas others profit from a extra structured hydration technique.
The secret’s taking note of how your physique responds and experimenting throughout coaching, not on race day.
Need Assist Dialing in Your Working Diet?
Hydration and electrolyte methods are only one a part of the larger fueling image for runners.
Inside Gas Higher, my teaching program for plant-based runners, we dive deeper into learn how to gas earlier than, throughout, and after exercises so you possibly can prepare stronger and recuperate sooner.