What is the best electrolyte for runners? A Comprehensive Nutrition Guide

October 5, 2025 •

5 min read

According to a study in the Scandinavian Journal of Medicine & Science in Sports, athletes who supplemented with electrolytes improved race times by an average of eight percent. Understanding what is the best electrolyte for runners is crucial for maintaining performance, especially during long or intense sessions where proper hydration is key.

Quick Summary

Choosing the optimal electrolyte for running depends on individual sweat rate, run duration, and personal preference. Sodium is the primary focus, supplemented by potassium, magnesium, and calcium. Runners can choose from powders, tablets, chews, or drinks, customizing intake based on workout intensity and duration.

Key Points

Sodium is most critical: Sodium is the primary electrolyte lost in sweat and the most important to replenish for fluid balance and performance.
Individual needs vary: Factors like sweat rate, run duration, and heat affect how much and what type of electrolytes a runner needs.
Consider product form: Electrolytes are available as powders (customizable), tablets (convenient), or chews/capsules (portable), each with specific advantages.
Timing matters: Replenish electrolytes before, during, and after long or intense runs to prevent depletion and aid recovery.
Don't overdrink plain water: Consuming excessive plain water without adequate electrolyte replacement can lead to dangerous hyponatremia.
Match carbs to intensity: For long runs, electrolytes with carbohydrates provide essential fuel and enhance fluid absorption.

The Science of Sweat: Why Electrolytes Matter for Runners

During any physical activity, especially running, your body regulates its temperature by sweating. Sweat is primarily water, but it also contains vital minerals known as electrolytes, with sodium being the most significant mineral lost. These electrically charged minerals—including sodium, potassium, calcium, and magnesium—are essential for a runner's body to function optimally. Electrolytes perform critical functions like regulating fluid balance, transmitting nerve signals from the brain to the muscles, and enabling muscles to contract and relax properly. When electrolyte levels become depleted, especially in hot conditions or during long-distance runs, it can lead to muscle cramps, fatigue, and impaired performance. For long-distance runners, inadequate sodium replacement combined with over-consuming plain water can lead to a dangerous condition called hyponatremia, where blood sodium levels become too low. Thus, understanding how and when to replenish electrolytes is a cornerstone of effective sports nutrition.

Finding the Right Fit: Factors to Consider

Choosing the right electrolyte supplement is a highly personal decision. There is no single "best" option for all runners, as individual needs can vary dramatically. To make an informed choice, consider the following factors:

Individual Sweat Rate and Sodium Loss: Runners sweat at different rates and lose varying amounts of sodium in their sweat. A 'salty sweater' may notice white, salty residue on their skin or clothing and will require a higher sodium intake. Sweat tests are available to determine personal sodium loss, but paying attention to your body's signals is a simpler approach.
Run Duration and Intensity: The length and intensity of your runs dictate your electrolyte needs. For runs under an hour, plain water is often sufficient, especially if you eat a balanced diet. For longer runs (over 60-90 minutes) or high-intensity workouts, electrolyte replacement becomes crucial. The more you sweat, the more you need to replace.
Carbohydrate Content: Many electrolyte products intended for endurance activities include carbohydrates (sugars) to provide energy and aid fluid absorption. If you are already getting carbohydrates from gels or chews, you may prefer a low-carb electrolyte supplement. If the supplement is your primary fuel source, a higher carb count is beneficial.
Taste and Flavor: You need to enjoy the taste of your hydration product to consume it consistently during training and races. Experiment with different flavors and brands during your training to find one that doesn't cause flavor fatigue.
Product Form: Electrolytes come in a variety of convenient forms, including powders, dissolvable tablets, chews, and capsules, each with their own advantages depending on your needs during a run.

Decoding Electrolyte Products: A Comparison

To help navigate the wide array of options, here is a comparison of different electrolyte product formats, outlining their typical benefits and drawbacks.


Product Type	Pros	Cons	Best For
Powdered Mixes	Highly customizable dosing; often available in bulk for better value; can contain carbohydrates for fuel.	Requires mixing; risk of spills; may not be as convenient to carry during a run.	Long runs, customizable hydration, fueling and hydrating together
Dissolvable Tablets	Extremely portable and convenient; pre-dosed; mess-free; often lower in calories and carbs.	Can take time to dissolve; limited ability to adjust dosage; might have artificial sweeteners.	Everyday runs, light hydration needs, short/moderate-duration workouts
Chews and Capsules	Easy to carry and consume on the go; capsules are flavorless; chewables provide a change from drinking.	Less effective for simultaneous rehydration; must be consumed with water; may be difficult to open with sweaty hands.	In-race fueling, supplementing sodium intake, heavy sweaters
Pre-Mixed Drinks	Maximum convenience; ready-to-drink; consistent formula.	Less customizable; higher cost per serving; more bulk to carry or dispose of; may contain high sugar.	Quick rehydration post-run, convenience, daily hydration

Top Electrolyte Options for Runners

Based on individual needs, certain products are highly regarded within the running community:

For High-Sodium Needs (Salty Sweaters, Hot Conditions): For those who sweat heavily or train in the heat, high-sodium products are crucial.
- LMNT: Known for its high sodium content (1,000mg per packet), suitable for endurance athletes and salty sweaters.
- SaltStick Caps/FastChews: Designed to provide a ratio of electrolytes that mirrors sweat loss, with different formats for in-race convenience.
For Balanced Needs (Everyday/Moderate Runs): These products offer a good balance of electrolytes for more general use.
- Nuun Sport: Popular for its portable, dissolvable tablets with a moderate amount of sodium, potassium, and magnesium.
- Skratch Labs Hydration Sport Drink Mix: Offers a balanced formula with natural ingredients and a lighter, less sweet taste, suitable for a wide range of activities.
For Fuel + Hydration (Endurance Athletes): For long runs, combining fuel and electrolytes is efficient.
- Tailwind Endurance Fuel: Formulated to be a complete fuel source, providing both carbohydrates and electrolytes in one mix.
All-Natural Options: For runners who prefer minimal additives.
- Veloforte: Uses freeze-dried real fruit powders and natural salts, available in different formulations.
- Homemade Electrolyte Drinks: Using ingredients like coconut water, sea salt, and fruit juice can provide a natural alternative, though balancing the mineral ratios requires careful consideration.

Crafting Your Hydration Strategy: Timing and Intake

Timing your electrolyte intake can optimize performance and recovery. For runs over 60-90 minutes, start your hydration and fueling plan early.

Pre-Run Hydration: Consume an electrolyte drink 30-60 minutes before long or hot runs to help pre-load and ensure you start with balanced fluid levels.
During the Run: Aim to consume electrolytes every 30-60 minutes, with a target sodium intake of around 300-600mg per hour for longer events. This can be from a drink mix, chews, or capsules taken with water.
Post-Run Recovery: After your run, continue replenishing with electrolytes alongside a mix of carbohydrates and protein to aid fluid retention and kickstart muscle repair. Plain water alone is less effective for full rehydration post-sweat.

Conclusion: Personalizing Your Electrolyte Plan

There's no single product that is definitively the best electrolyte for runners, as your ideal choice depends entirely on your unique physiology, training conditions, and personal preferences. Sodium is the most crucial electrolyte to prioritize for replacement, but potassium, magnesium, and calcium all play important supporting roles. The key is to experiment with different formats—be it powders, tablets, or chews—during your training to determine what works best for your stomach and your energy levels. For endurance athletes or those with specific health concerns, consulting a sports dietitian can help fine-tune your approach for maximum performance and injury prevention. By adopting a thoughtful and personalized electrolyte strategy, you can avoid cramps, sustain energy, and achieve your running goals more effectively.

American College of Sports Medicine offers expert guidelines on sports hydration.

Frequently Asked Questions

For runs shorter than 60 minutes, plain water is often sufficient, assuming you follow a balanced diet. Electrolytes become more important for longer duration, higher intensity, or hotter-weather runs where sweat loss is significant.

You can identify if you are a 'salty sweater' if you notice white, salty residue on your skin, running clothes, or hat after a run. This indicates a higher-than-average sodium loss through sweat, requiring more diligent electrolyte replacement.

For runs longer than 60-90 minutes, electrolytes that contain carbohydrates (sugars) are beneficial as they provide energy and speed up fluid absorption. For shorter runs or daily hydration, sugar-free options are often preferred.

Hyponatremia is a dangerously low blood sodium concentration, typically caused by overdrinking plain water without replacing sodium lost through sweat. Runners, especially those in ultra-endurance events, can avoid it by consuming electrolyte drinks or supplements during and after long runs, rather than just water.

Yes, you can make your own electrolyte drink using ingredients like coconut water, a pinch of sea salt, and fruit juice. However, it is crucial to ensure the right balance of minerals, as getting ratios wrong can be counterproductive.

For long or intense runs, it is recommended to 'preload' with an electrolyte drink 30-60 minutes beforehand. During the run, aim for an electrolyte source every 30-60 minutes. After the run, continue with electrolytes to aid recovery and rehydration.

Coconut water is rich in potassium but often lacks sufficient sodium, which is the most important electrolyte for runners to replace. It can be part of a hydration plan but should not be relied upon as the sole electrolyte source during intense exercise unless supplemented with additional sodium.