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Author: Admin | 2025-04-28
Most runners know they need electrolytes as part of their hydration plan. However, not all runners like the typical sports drinks to get their electrolytes. Salt tablets for runners are an alternative to sports drinks. Salt tablets may also be helpful for runners who cramp, even though sodium levels are not the sole cause of muscle cramping. This article delves into how and when to use salt tablets for running. Do I Need to Take Salt Tablets?What are salt tablets? As the name implies, salt tablets are capsules or chews that contain a concentrated dosage of sodium. Salt pills for running are meant to replace sodium lost in sweat. Serum sodium loss rates vary significantly amongst runners, with heavy salt sweaters losing ~1600 mg per liter of sweat. For those runners, traditional sports drinks may not provide enough sodium to replace their losses. Salt tabs for runners can provide additional sodium with the sports drink. If you are a salty sweater, start small when introducing sodium supplements in addition to a sports drink. (There are some sports drink with higher sodium levels. Before supplementing with salt tablets, always check the sodium levels in your sports drink.)Some runners prefer the taste of plain water to sports drinks. However, plain water does not provide electrolytes. In order to get electrolytes, these runners need to rely on other sports nutrition products. Electrolyte capsules provide the sodium and other electrolytes you would normally get in a sports drink. (Read more here on why you want electrolytes as part of your hydration plan.) If you are not an excessively salty sweater, do not experience cramping (see below), and use a sports drink that works well for you, you likely do not need salt tablets. However, if you are doing an ultra-marathon or multi-stage race, it may be useful to bring salt tablets in case you run out of sports drinks. Not all runners will respond positively to salt tablets. For some runners, salt tablets may alter blood pressure and make them feel “off.” Others may notice that they feel overly thirsty from salt tablets. (This
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