How to get electrolytes as a runner?

October 5, 2025 •

4 min read

Dehydration resulting in just a 2% loss in body weight can significantly impair exercise performance for runners. This guide details how to get electrolytes as a runner through effective dietary and supplementation strategies to support optimal performance, combat fatigue, and prevent muscle cramps.

Quick Summary

Replenishing lost electrolytes is vital for runners, especially during intense exercise or long distances. This guide covers the best real food sources, commercial products, and homemade options to restore sodium, potassium, magnesium, and calcium levels for enhanced performance and faster recovery.

Key Points

Sodium is Key: It is the most important electrolyte for runners, lost in the highest concentrations through sweat and crucial for fluid balance.
Timing Matters: Replenish electrolytes before, during (for runs >60 mins), and after intense or long-duration exercise.
Food First: Incorporate whole foods like bananas, sweet potatoes, nuts, seeds, and leafy greens to provide potassium, magnesium, and calcium.
Use Supplements Wisely: Commercial electrolyte tablets, powders, or capsules offer convenient, customizable, and concentrated options for replacing sodium.
Monitor Your Body: Look for signs of high sweat sodium like salty residue on clothes. Listen for cramps and fatigue as signals of an electrolyte imbalance.
Avoid Hyponatremia: Drinking excessive plain water without replacing electrolytes can lead to dangerously low sodium levels in the blood, especially during endurance events.

Understanding Electrolytes and Your Needs

Electrolytes are essential minerals that carry an electric charge and are vital for numerous bodily functions, including maintaining fluid balance, regulating nerve impulses, and controlling muscle contractions. For runners, sodium and potassium are particularly crucial, though magnesium and calcium also play important roles. These minerals are lost primarily through sweat, and the amount can vary dramatically among individuals depending on factors like genetics, exercise intensity, duration, and environmental conditions. Over time, this loss can lead to an imbalance, causing symptoms like fatigue, cramping, and decreased performance.

The Timing of Electrolyte Replenishment

To properly maintain electrolyte balance, runners should focus on hydration and mineral intake before, during, and after their runs, especially sessions lasting longer than 60 minutes or in hot, humid conditions.

Pre-Run: Start your run well-hydrated by consuming fluid 2-4 hours beforehand. Some runners, particularly those with higher sodium loss, may benefit from a moderate dose of electrolytes in the hours leading up to a longer race.
During the Run: For efforts exceeding 60 minutes, replenishment during exercise is essential. Aim for 4-6 ounces of fluid every 15-20 minutes, with the addition of electrolytes. The American College of Sports Medicine recommends 300-600mg of sodium per hour during prolonged exercise.
Post-Run: After a run, focus on rehydrating and replacing lost electrolytes and carbohydrates. Consuming salty foods and fluids alongside a carb-protein source, like chocolate milk, can aid in recovery and fluid retention.

Electrolyte Sources for Runners

Runners have multiple options for replacing lost electrolytes, ranging from whole foods to convenient supplements.

Whole Food Electrolyte Sources

A balanced diet rich in whole foods is a great foundation for maintaining electrolyte levels. Here are some examples of foods rich in key electrolytes:

Potassium: Bananas, sweet potatoes, avocados, spinach, coconut water, oranges.
Magnesium: Nuts (especially almonds), seeds, leafy greens, legumes, whole grains.
Calcium: Dairy products like milk and yogurt, leafy greens.
Sodium: Found in salted snacks like pretzels, crackers, and salted nuts. Also present in cheeses and cured meats.

Homemade Electrolyte Drinks

For those who prefer a more natural or cost-effective approach, homemade drinks can be highly effective. A basic recipe includes:

1 1/2 to 2 cups of water or unsweetened coconut water.
1/4 cup fresh lemon or lime juice.
1/8 teaspoon of sea salt.
1-2 tablespoons of natural sweetener like honey or maple syrup (optional, for energy).

Combine ingredients and stir until salt and sweetener are dissolved. Coconut water is naturally high in potassium but low in sodium, so adding salt is crucial for runners.

Commercial Electrolyte Products

The market is full of ready-made options. Here’s a breakdown of common types:

Electrolyte Tablets/Powders: Highly portable and customizable. You can adjust the concentration by adding them to your water bottle. Brands like Nuun, Skratch Labs, and LMNT offer different sodium levels.
Salt Capsules/Chews: Designed for runners with high sweat rates. These provide a concentrated dose of sodium and other minerals without extra fluid or calories. Brands like SaltStick offer chewable options.
Sports Drinks: Traditional sports drinks like Gatorade and Powerade offer a mix of carbohydrates and electrolytes. They can be high in sugar, so they are best suited for longer or more intense efforts when quick energy is needed alongside fluid replacement.

Comparison of Electrolyte Replacement Methods


Method	Pros	Cons
Whole Foods	Natural, provides other nutrients; easy for daily maintenance.	Inconvenient for mid-run; may not provide sufficient sodium for intense exercise.
Homemade Drinks	Customizable ingredients, low cost, no artificial additives.	Preparation time; requires carrying a bottle; less precise mineral dosage.
Commercial Tablets/Powders	Highly portable, adjustable concentration, less sugar than sports drinks.	May have artificial sweeteners or flavors; requires carrying water.
Salt Capsules/Chews	Concentrated and portable; high sodium for heavy sweaters.	Less palatable; requires water to ingest; can cause stomach issues without enough fluid.
Sports Drinks	Convenient carb and electrolyte combo; good for long, intense efforts.	Often high in sugar and calories; pre-mixed and less customizable.

How to Estimate Your Electrolyte Needs

While some companies offer sweat tests, runners can also use self-monitoring methods to estimate their needs. Observing salty residue on your skin or running gear after a workout can indicate a high sweat sodium concentration. Pay attention to your body's signals like fatigue, muscle cramps, and thirst. A simple trial-and-error approach during training runs can help you determine what products and frequencies work best for your individual body and conditions. Remember to practice your hydration and fueling strategy in training to avoid race-day issues. For more on optimizing your hydration, check out the resources at Trail Runner Magazine.

Conclusion: The Right Balance for Runners

Effectively managing your electrolyte intake is a crucial component of proper nutrition and hydration for any runner. By focusing on replenishing minerals through a combination of whole foods, and strategically using commercial or homemade electrolyte drinks during runs longer than an hour, you can prevent fatigue, avoid cramping, and enhance your overall performance. Paying close attention to your body's unique signals and adjusting your approach based on individual sweat rates and environmental conditions is key to finding the right balance for your running success.

Frequently Asked Questions

The main electrolytes crucial for runners are sodium, potassium, magnesium, and calcium. Sodium is lost in the highest concentration through sweat, but all are important for fluid balance, muscle function, and nerve transmission.

If you experience muscle cramps, fatigue, dizziness, nausea, or confusion during a run, it may indicate an electrolyte imbalance. Additionally, if your runs last over an hour, or if you notice salty streaks on your clothing, you likely need to replenish electrolytes.

While a balanced diet provides essential minerals, getting enough electrolytes from food alone can be challenging during prolonged or intense exercise, especially regarding sodium. Supplements are often necessary to replace the higher losses incurred during a long run or race.

Electrolyte supplements are most beneficial during runs lasting longer than 60 minutes, especially in hot conditions. Taking them pre-run can also be a good strategy for heavy sweaters or long distances. Replenishing post-run aids in recovery.

Yes, drinking too much plain water without replacing lost electrolytes can dilute the sodium in your blood, a dangerous condition called hyponatremia. This is why it's important to consume electrolytes alongside fluid, particularly during and after long runs.

A simple homemade recipe involves mixing water (or coconut water) with fresh citrus juice, a pinch of salt, and a natural sweetener like honey or maple syrup. Experiment with flavors and sweeteners to find what works best for you.

In severe cases, electrolyte imbalances can cause serious symptoms such as an irregular heartbeat, seizures, or extreme confusion. If you experience these, seek immediate medical attention.