Do you drink electrolytes before or during running?

January 2, 2026 •

4 min read

According to a 2015 study published in the Scandinavian Journal of Medicine & Science in Sports, athletes who supplemented with electrolytes before and during an endurance event improved their race times compared to those taking a placebo. This highlights the importance of strategic electrolyte intake for performance.

Quick Summary

The optimal time to consume electrolytes for running depends on the run's duration, intensity, and conditions. For shorter runs, pre-hydration with water is often enough, while longer, more intense sessions in heat require mid-run supplementation.

Key Points

Timing Depends on Intensity and Duration: For runs over 60 minutes or in hot conditions, electrolytes are needed both before and during, while shorter, cooler runs may only require plain water.
Pre-Loading Improves Endurance: Consuming an electrolyte drink 60-90 minutes before an intense or long run can boost blood volume and delay fatigue.
Continuous Mid-Run Replenishment is Crucial: During runs exceeding an hour, sipping electrolytes every 15-20 minutes is essential to replace minerals lost through sweat and prevent cramps.
Sodium is Key, But Needs Vary: Sodium is the primary electrolyte lost in sweat, but the amount needed depends on individual sweat rates and concentrations; heavy sweaters require more.
Trial and Error is Necessary: Test different electrolyte products and timing strategies during training to find what works best for your body and avoids gastrointestinal issues on race day.
Prevent Hyponatremia: Drinking water alone during long efforts can dilute sodium levels, so combining fluid with electrolytes is vital to prevent this dangerous condition.

Understanding the Role of Electrolytes

Electrolytes are essential minerals—primarily sodium, potassium, calcium, and magnesium—that carry an electric charge and play a vital role in numerous bodily functions. These functions include regulating fluid balance, controlling muscle contractions, and transmitting nerve signals. When you run, your body cools itself by sweating, a process that expels not just water but also these crucial electrolytes. Replacing what's lost is key to maintaining proper physiological function and performance.

Electrolyte imbalances can lead to a host of problems for runners, from performance decline to serious health risks. Mild dehydration or electrolyte depletion can cause premature fatigue, muscle weakness, and cramps. In more severe cases, especially during prolonged events or heavy sweating, a dangerous condition called hyponatremia can occur if sodium levels drop too low from drinking too much plain water. Therefore, a strategic approach to hydration and electrolyte intake is crucial for any runner, regardless of experience level.

Why Sodium is Particularly Important

While many electrolytes are lost in sweat, sodium is the most significant. Sodium helps your body absorb and retain fluid, which prevents dehydration. It also enhances the palatability of drinks, encouraging you to consume more fluids during a run. For this reason, many sports nutrition products focus heavily on sodium replacement. However, individual sweat rates and the 'saltiness' of sweat vary widely among runners, meaning a one-size-fits-all approach to sodium replacement is ineffective.

When to Take Electrolytes: Before, During, or Both?

Deciding when to consume electrolytes is not a simple choice but depends on several factors related to your run and your personal physiology. A key distinction is the duration and intensity of your exercise.

For Shorter Runs (Under 60 Minutes)

For runs lasting less than an hour, your body's pre-existing electrolyte stores are typically sufficient, especially if you maintain good daily hydration. Plain water is often all you need. However, there are exceptions. If you are a heavy or salty sweater, run in hot and humid conditions, or are doing a high-intensity interval session, even a shorter run may warrant some pre-run electrolyte supplementation.

For Longer Runs (Over 60 Minutes)

When your run exceeds an hour, electrolyte loss becomes significant, and supplementing mid-run is highly recommended. This is where a more deliberate strategy comes into play, combining pre-run preparation with ongoing intake.

The Pre-Run Advantage: Priming for Performance Consuming an electrolyte-rich drink or salty foods 60-90 minutes before a long or intense run, especially in warmer conditions, can be beneficial. This strategy, sometimes called 'pre-loading,' helps boost your blood plasma volume, allowing your cardiovascular system to better handle the stress of cooling your body and delivering oxygen to your muscles. For early morning runners, sipping an electrolyte drink or having salty food the night before can also contribute to starting a run well-hydrated.

The Mid-Run Necessity: Sustaining Performance During the run itself, continuous replenishment is key. Instead of chugging large amounts of fluid, which can cause stomach distress, it's better to sip small amounts regularly. A general recommendation for endurance running is to consume 10-24 ounces of fluid per hour, with 400-600 mg of sodium per liter, taken every 15-20 minutes. This helps maintain steady electrolyte levels, preventing a performance drop-off caused by an imbalance. Many products, such as dissolvable tablets, powders, and chews, make it easy to carry and consume electrolytes on the go.

Comparison of Electrolyte Timing Strategies


Scenario	Pre-Run Strategy	During-Run Strategy	Post-Run Strategy
Short Run (<60 min, Cool)	Water only, if well-hydrated daily.	Water if thirsty, not essential.	Water with a balanced meal.
Long Run (>60 min, Cool)	Electrolyte drink 60-90 min before.	Electrolyte drink every 15-20 min.	Electrolyte beverage to aid recovery.
Short Run (<60 min, Hot/Humid)	Electrolyte drink 30-60 min before.	Electrolyte drink as needed.	Electrolyte beverage for quicker recovery.
Long Run (>60 min, Hot/Humid)	Pre-load with higher sodium drink night before and morning of.	Higher sodium electrolyte mix every 15-20 min.	Electrolyte beverage and salty foods.

Practical Ways to Integrate Electrolytes into Your Routine

Find What Works for You: Experiment with different electrolyte products—powders, tablets, gels, or chews—during your training runs. Not all products sit well with everyone, and race day is not the time to introduce something new.
Monitor Your Sweat: Pay attention to how much you sweat and if you notice a white, salty residue on your skin or clothes after a run. This indicates you might be a 'salty sweater' and need more sodium.
Listen to Your Body: While hydration plans are helpful, listening to your body's signals is paramount. Thirst is a sign that you are already on your way to dehydration. Watch for early signs of electrolyte imbalance, like headaches or muscle cramps, and adjust your intake accordingly.
Consider Food Sources: Electrolytes can also come from foods. Salt your pre-run meal or include natural sources like bananas for potassium, yogurt for calcium, and pretzels for sodium.
Don't Overdo It: Just as too few electrolytes can be problematic, so can too many. Over-supplementation without sufficient fluids can lead to GI distress and other issues. Balance is key.

Conclusion: A Personalized Approach is Best

So, do you drink electrolytes before or during a run? The answer is: it depends on your individual needs and the demands of your run. For short, easy runs, you may not need them at all. But for longer or more intense sessions, especially in warmer weather, a combined strategy of pre-loading and consistent mid-run intake is the most effective approach. The best hydration plan is a personalized one, developed through training and paying close attention to your body's signals. By proactively managing your electrolyte balance, you can enhance performance, improve recovery, and reduce your risk of dehydration and cramping. For more comprehensive running hydration advice, consult reputable sources like Running Warehouse's hydration guide.

Frequently Asked Questions

For runs over 60 minutes, the best strategy is to consume electrolytes both before and during your run. Pre-loading 60-90 minutes beforehand helps prime your body, while mid-run sips replace minerals lost through continuous sweating.

For most short runs under 60 minutes, plain water is sufficient, provided you maintain good daily hydration. However, in very hot or humid weather, or if you sweat heavily, a small amount of electrolytes beforehand can be beneficial.

Signs of an electrolyte imbalance can include fatigue, muscle cramps, weakness, dizziness, and headaches. Paying attention to these symptoms can signal the need for electrolyte replenishment.

You can identify yourself as a 'salty sweater' if you notice a gritty, white residue on your skin, clothes, or headwear after a run. This indicates a higher concentration of sodium in your sweat and a greater need for replacement.

While a balanced diet provides necessary daily electrolytes, endurance athletes lose a significant amount through sweat during long runs. Relying on food alone may not be enough to replace these losses adequately and maintain performance.

Hyponatremia is a potentially dangerous condition where blood sodium levels become too low. It can happen from drinking excessive plain water during prolonged exercise. Replacing sodium with an electrolyte drink helps maintain proper fluid balance and prevent this dilution.

Electrolyte supplements come in various forms, including dissolvable tablets, powders, chews, and sports drinks. The best choice depends on your preference and what your stomach tolerates well during exercise. Always test a product during training before using it on race day.