Electrolytes 101 for Runners

Whether you run or not, you’ve probably heard of electrolytes. But do you actually know what electrolytes are, what they do, and why you need them?

What Are Electrolytes?

Photo by Anastasia Zhenina on Unsplash

Electrolytes are minerals with an electric charge. These minerals aren’t naturally found in the human body; instead, we have to get them from what we eat and drink.

Sodium, potassium, calcium, and magnesium are common electrolytes, and these four minerals are critical in maintaining your body’s fluid balance. Chloride, phosphate, bicarbonate, and sulfate are also electrolytes.

Common foods that contain electrolytes include bananas (potassium), spinach (calcium & magnesium), and cashews (magnesium, potassium, and phosphorous).

Individual electrolyte requirements vary, and your own unique needs will depend on a variety of factors, including your age, exercise habits, climate, water intake, and health conditions. Many people get enough electrolytes from their everyday diet, while others (like endurance athletes) may need to supplement with electrolyte drinks or other products.

What Do Electrolytes Do?

Electrolytes control, or play a role in, a variety of critical physiological processes. These include:

• Maintaining proper balance of body fluids (e.g. hydration)

• Balancing the body’s pH levels

• Regulating muscle contractions

• Regulating heart function

• Regulating nerve function

Each electrolyte plays an important role on its own, but electrolytes also interact with each other. For example, calcium and phosphate are interconnected, particularly when it comes to bone health. Deficiency in one electrolyte can have complicated physiological consequences, as can regularly consuming a single electrolyte in excess.

Why Do Electrolytes Matter for Runners?

Maintaining the right electrolyte balance is important for everyone, athlete or not. During exercise, however, electrolyte loss via sweat can be significant, so there are additional considerations for runners and other active individuals. This is especially true when you’re exercising for 2+ hours (e.g. endurance running), and when you’re active in a hot and/or humid environment.

When you sweat, sodium is the primary electrolyte lost, in addition to potassium, chloride, and smaller amounts of magnesium and other minerals.

While sweat rate varies by individual, if you’re on a long run in the middle of the North Carolina summer, you’re undoubtedly losing a large volume of fluid (water) and a substantial amount of sodium. If you don’t replace both fluids and electrolytes in the necessary quantity and balance, you risk dehydration, impaired performance, and illness; you may experience muscle fatigue, dizziness, confusion, or painful cramping.

You may also have heard about the dangers of drinking too much water during endurance sports, including marathons. This condition (called hyponatremia) can occur when an excessive amount of water is consumed and the sodium lost via sweat is not replaced; ultimately, this dilutes the sodium concentration in your bodily fluids, which can have dangerous, or even life-threatening, consequences. Alternating water with an electrolyte drink that’s designed specifically for sports performance can help prevent this, along with drinking to thirst (rather than excessively) while on the run.

Electrolytes for Runners

There are now a lot of packaged electrolyte products on the market, especially as they seem to be having a moment in the “everyday health and wellness” world. What you choose to use for your runs will largely be a matter of personal preference. However, my advice is to choose an electrolyte product that’s specifically designed for sports performance.

Example: If you’re running for 2+ hours, drinking coconut water is not a smart choice. Why? Coconut water is high in potassium, with very little sodium; meanwhile, your body is sweating out electrolytes in a much different balance, with large losses of sodium.

You should also consider how your fluids combine with your other running fuel. Are you taking in gels that already have sodium added? You may not need as many electrolytes in your handheld. How many carbs are you aiming for per hour, and how does your electrolyte drink fit in with that? Do you also use salt tabs?

Personally, my favorite products include Nuun Sport, Skratch Labs Hydration Mix, LMNT, and SaltStick Caplets. These sit well in my stomach, but it’s often a matter of trial and error.

Need help figuring out your hydration and fueling strategy? Check out ERT’s Nutrition Coaching Services!

-Laura

Disclosures:

If you buy something via the links in this post, I may earn an affiliate commission, at no cost to you. As an Amazon Associate, I earn from qualifying purchases.

This is a general overview of electrolytes for educational and informational purposes only. The information provided should not be used for diagnosing or treating a health problem or disease. Always seek the advice of your doctor or other qualified health provider regarding a medical condition or personal health concern.