8 Salt Tablets for Runners + Methods to Use Them


Have you ever ever heard about or seen runners or cyclists utilizing salt tablets? Does it sound to you want runners are taking in straight salt?! It’s an unlucky title. Salt tablets for runners are about a lot extra.

You’ll have questioned why on earth somebody would deliberately be including extra salt to their our bodies. In any case, we’re typically instructed an excessive amount of salt might be unhealthy for our well being.

However, there’s one other facet to the story, particularly for endurance athletes like runners.

Salt tablets or dietary supplements have advantages in relation to serving to us carry out and recuperate. That is significantly true when it’s sizzling and humid and we’re sweating fairly a bit. A reality, I realized in my years of coaching via the Miami warmth and humidity!

After a number of marathons with intense calf cramps, I realized quite a bit concerning the causes (which transcend electrolytes), however discovered that taking Saltstick actually did make a special. I’ll inform you extra about this feature beneath and what else to contemplate.

Preserve studying to study extra about salt, why our our bodies want it, the advantages of utilizing salt tablets, how one can incorporate their use into your coaching, and a few good choices in relation to merchandise.

Are Salt Tablets Good For Runners?

When you’ve ever gone for a run on a sizzling and humid day, then seemed within the mirror to search out white crusty stuff alongside your hairline or down your face. Meet sodium, the electrolyte most misplaced throughout heavy sweat periods.

Or perhaps you’ve discovered that after a run, you’re craving salty issues like pretzels or chips.

Why?

As soon as once more, sweat is why. You’ve depleted your sodium shops and the physique desires to stability issues again out.

Me…I’m a sweaty, sweaty monster. Sizzling, chilly, no matter.  That’s proper, you generally is a heavy sweater even within the winter it simply dries in your pores and skin quicker!

Sweat rate for runners

As you realize, sweat is salty as a result of sodium is without doubt one of the primary parts excreted from our our bodies through sweat. It’s a vital mineral and an electrolyte. Different electrolytes embrace magnesium, potassium, calcium, phosphate, and chlorine.

While you sweat, you lose these electrolytes. Of those electrolytes, the lack of sodium is the best and arguably essentially the most vital to switch.

Electrolytes, together with sodium, play an necessary position in hydration, balancing the physique’s pH stage, transferring vitamins to cells and eradicating cell waste, and guaranteeing our nerves, muscle tissues, coronary heart, and mind can work correctly.

If we lose these electrolytes, and particularly sodium, whereas exercising and don’t change them, it will probably result in points, together with:

  • Muscle cramps
  • Fatigue
  • Hyponatremia
  • Nausea
  • Vomiting
  • Dizziness

Changing sodium and the opposite electrolytes is necessary, each throughout and after working or different intense train. You are able to do this via particular vitamin sources, electrolyte drinks, and salt tablets.

So sure, salt tablets for runners generally is a actually beneficial device. However on par with the proper electrolyte drink, if the quantities are appropriate.

Let’s study a bit extra concerning the how a lot, when and what.

How A lot Sodium You Lose in Sweat?

This is named your sweat price and sweat focus.

Sweat price refers back to the quantity of sweat produced by the physique over a given time period. It’s normally measured in milliliters per hour (ml/hr) or liters per hour (L/hr). Sweat focus, however, refers back to the quantity of sodium and chloride, current within the sweat. It’s normally measured in millimoles per liter (mmol/L) or grams per liter (g/L).

Many athletes have began doing testing to search out out these numbers as a result of then you’ll be able to customise your hydration technique.

If a runner has a excessive sweat price, for instance, they might want to drink extra fluids to switch the misplaced sweat. In the meantime, some runners could lose extra sodium of their sweat than others, and subsequently must eat extra sodium throughout train to forestall hyponatremia (low blood sodium ranges).

No time for a take a look at? No worries.

Precision Hydration did a research with runners and located “a powerful correlation between what how a lot sodium athletes’ suppose they lose of their sweat and their precise sweat sodium focus.”

  • Is your face, your hat, your tights, lined in white salt (like me??), salty sweater
  • You possibly can truly style the salt if you happen to lick your lips or it stings when dripping in your eyes
  • Endurance races typically result in muscle cramps for you
  • Excessive longing for salty meals when end lengthy exercises

What Are Salt Tablets?

“Salt tablets” is general only a generic time period for numerous totally different sorts of electrolyte dietary supplements. As their title implies, salt tablets include the important thing electrolyte sodium. They could are available pill or capsule type.

They ARE NOT just a bit block of salt.

Realistically they’re simply electrolytes. Interval. Full cease.

Blocks of salt are for issues like water softners or a salt solely pill ought to most likely be prescribed to you.

salt for runners

No matter model, it’s necessary to notice that they’re extremely concentrated and infrequently must be dissolved in water. Every model will specify the quantity of sodium and different electrolytes within the pill (capsule) and the way a lot water you will have to dissolve them.

Some salt tablets solely include sodium chloride, whereas others could include a mixture of sodium chloride and the opposite varied electrolytes I discussed earlier.

Salt Tablets Can Assist General Hydration

A 2015 randomized managed trial taking a look at half-Ironman contributors discovered that salt supplementation elevated the focus of electrolytes, together with sodium, within the blood of the contributors and helped with their hydration.

As well as, the assessment discovered that sodium consumption can mitigate blood electrolyte focus drops, however can’t remove these drops totally, and that crucial factor athletes can do is to concentrate to their general fluid consumption.

As a result of salt tablets include the all-important sodium and different electrolytes, they’re a terrific possibility to switch misplaced electrolytes throughout and after train. They’ll even be used forward of a tricky exercise to assist keep our inside electrolyte stability and preserve us hydrated all through our exercises.

Methods to Use Salt Tablets for Operating?

As talked about, whenever you run or train you sweat and thus lose sodium and different electrolytes in varied quantities. The quantity will depend on numerous components, such because the depth of your exercise, weight, eating regimen, climate (warmth), genetics, and extra.

Changing these misplaced electrolytes might be key to our continued efficiency and our restoration. Nonetheless, it is very important notice that the science on sodium supplementation is blended.

A assessment of research taking a look at endurance and ultra-endurance athletes decided that endurance athletes usually must complement with further sodium, about 300-600 mg of sodium per hour, however that there’s no proof that doing so will stop muscle cramps.

  • Begin your run totally hydrated
  • Throughout sizzling, humid climate, you might need to be sipping electrolyte drinks the day earlier than lengthy exercises
  • In your exercise, attempt to sip constantly relatively than guzzling at anyone level. It will keep away from GI points.
  • Have a look at the entire merchandise in your fueling equipment to  make sure you aren’t overdoing it on sodium. You’ll discover it in gels, electrolyte drinks and the salt pill choices talked about beneath.

Excessive Sodium Dangers

Whereas there are clearly advantages to sodium consumption, there are additionally dangers.

You’ve most likely heard via the years that top sodium diets are chargeable for many avoidable well being points. Persistently having an excessive amount of sodium is linked to hypertension, kidney ailments, coronary heart illness, and stroke.

For athletes, usually, performing some sodium and electrolyte supplementation received’t trigger these points. Nonetheless, it’s necessary to not overdo it with the salt tablets as they’ll trigger GI misery.

When Ought to I Take Salt Tablets?

For these working lower than 60 minutes, supplementing with sodium and different electrolytes might be not wanted. However there are occasions when it might be helpful even on shorter runs.

  • Getting acclimated to sizzling climate
  • You’ve haven’t been on high of your every day hydration
  • Operating at altitude
  • Arduous interval exercises
  • Any long-distance runs over 60 minutes

As talked about, a place to begin for a way a lot to complement is round 300-600 milligrams of sodium per hour. When you’re utilizing a sports activities drink, that’s very straightforward to trace by taking a look at what’s already in it.

When you’re supplementing with salt tablets or different electrolyte mixes, you’ll need to take note of the quantity in every pill/combine and the way a lot liquid the product desires you to make use of with it.

Timing of your supplementation can be one thing to consider. To assist guarantee optimum efficiency, think about supplementing earlier than your lengthy runs or extra intensive efforts, in addition to throughout.

Supplementing earlier than and through can make sure you’re correctly hydrated and may keep your hydration ranges all through your exercise. It’s also possible to complement post-workout to assist with restoration.

salt tablets for runners

8 Finest Salt Tablets for Runners

Beneath is an inventory of 8 salt pill merchandise you might need to discover. For every product I’ve included a quick overview, their contents, and their beneficial use.

Clearly this isn’t an all-encompassing checklist, however it’s a good place to start out your analysis.

#1 SaltStick Fastchews

SaltStick Fastchews are simply that…chewable! These tablets dissolve whereas being chewed to permit for quicker absorption. A simple possibility if you wish to carry one thing with you throughout the race. I used these alongside facet the remainder of my vitamin throughout the Chicago marathon the place it was about 80 at the beginning line.

Due to their decrease electrolyte quantities, SaltStick beneficial taking 1 FastChew each quarter-hour throughout train if you happen to’re additionally consuming a sports activities drink or 2 FastChews each quarter-hour if you happen to’re utilizing plain water. When utilizing, wait 2-3 minutes after chewing earlier than consuming or ingesting.

The chews are vegan, gluten-free, soy-free, and nut-free.

  • Advisable Use: 1-2 tablets each quarter-hour throughout train.
  • Sodium: 100 mg
  • Calcium: 10 mg
  • Potassium: 30 mg
  • Magnesium: 6 mg
  • Flavors: Orange, lemon-lime, blended berry, mango, peach, watermelon, coconut pineapple
  • Worth: $16 (60 ct bottle)

I personally nonetheless take the authentic SaltStick tablets BEFORE the beginning of any lengthy distance race and on the finish.

when to take salt tablets while running

#2 Precision Hydration 1500

A model that’s actually centered on all of the science and knowledge round your hydration wants. For these which are heavy sweaters or are getting into to a heavy sweat setting the place you received’t be capable of keep on high of hydration, this can be a good answer.

It is a pre-event selection as it should assist to boost water absorption.

  • Advisable Use: 1 desk in 16 oz of water evening earlier than or 90 minutes earlier than occasions
  • Sodium: 750 mg
  • Calcium: 24 mg
  • Potassium: 125 mg
  • Magnesium: 12 mg
  • Flavors: no taste
  • Worth: $12 (10 ct bottle)

high sodium electrolyte drink

#3 LMNT Electrolytes Powder

I’ll say proper off the bat, I dislike that they’re advertising and marketing this as KETO. A part of it is because people who’re low carb really want to soak up extra salt. However I’ve lots of athletes who love the salty, salty style. It’s not my high choose for that cause, however may very well be precisely what you’re searching for.

We truly know that heavy sweating can enhance our magnesium wants by 10-20%, so this drink combine tries to take that in to account. It’s additionally identified that magnesium will help to maneuver alongside your bowels. So perhaps don’t take a look at this drink throughout a race! Determine how your physique likes it as a result of this can be a barely increased dose than different electrolytes.

  • Advisable Use: 1 stick in 16 oz of water (I diluted mine manner down)
  • Sodium: 1000 mg
  • Calcium: 0 mg
  • Potassium: 220 mg
  • Magnesium: 60 mg
  • Flavors: Citrus salt, Chocolate salt, Lemon Habanero, Mango Chile, Orange Salt, Raspberry, Unflavored, Watermelon
  • Worth: $45 (30 ct)

LMNT electrolytes

#4 Hammer Endurolytes Fizz

Hammer Endurolyte Fizz tablets are a terrific addition to your water bottle. They supply each a light-weight fizziness and taste, which may encourage fluid consumption, particularly throughout train.

Like most electrolyte dietary supplements, these usually are not a calorie or carbohydrate supply. In addition they don’t include sugar or synthetic sweeteners.

The tablets are available 5 flavors, together with one with 20 mg of added caffeine. They can be utilized earlier than, throughout and after exercises. The tablets additionally break within the middle to can help you personalize your dosing.

  • Advisable Use: ½ pill per 50-60 lbs of physique weight.
  • Sodium: 200 mg
  • Calcium: 100 mg
  • Potassium: 100 mg
  • Magnesium: 50 mg
  • Chloride: 60 mg
  • Flavors: Cola (caffeine), grapefruit, grape, lemon-lime, mango
  • Worth: $6.95/13 rely tube, $14.95 (25 single serve packets)

best salt tablets for runners

#5 Nuun Sport Hydration

Nuun Sport Hydration tablets are one other nice possibility for runners. They’re vegan, kosher, gluten free, and banned substance examined by LGC Science. In addition they boast solely 1g of sugar.

To be clear, this isn’t the essential Nuun. That’s a waste of time on your exercise.

Pop one pill into 16 oz of water and await it to dissolve and also you’ll have a flippantly fizzy drink able to get pleasure from. An added bonus is they arrive in 13 flavors, together with 4 with added caffeine.

These are beneficial earlier than, throughout, and after exercises relying on size and depth.

  • Advisable Use: 1 pill per 16 oz of water.
  • Sodium: 300 mg
  • Calcium: 13 mg
  • Potassium: 150 mg
  • Magnesium: 25 mg
  • Chloride: 40 mg
  • Flavors: Strawberry lemonade, citrus fruit, fruit punch, grape, lemon lime, orange, tri-berry, tropical, watermelon, cherry limeade (caffeine), contemporary lime (caffeine), mango orange (caffeine), wild berry (caffeine)
  • Worth: $7.49 (10 pill tube)

salt for runners

#6 Skratch Labs Hydration

Skratch Labs Hydration combine was created to switch the electrolytes misplaced in sweat and likewise present some power too. The aim was to create a product that tasted good however didn’t trigger abdomen troubles.

The combination boasts an electrolyte profile matching what’s misplaced in sweat and a ratio of sugar optimized to hurry up absorption. You’re getting 20grams of carbs with this feature, which suggests it’s additionally a part of your fueling plan.

It additionally makes use of actual fruit to offer a light-weight taste.

The combination is gluten-free, dairy-free, and vegan. You could discover that after dissolving, you’ll nonetheless see some particles floating and that’s truly actual fruit!

  • Advisable Use: 1 scoop for 12-16 oz of water.
  • Sodium: 380 mg
  • Calcium: 44 mg
  • Potassium: 39 mg
  • Magnesium: 39 mg
  • Flavors: Lemon and Lime, strawberry lemonade, pineapple, raspberry lineage, fruit punch, orange, matcha inexperienced tea and lemon.
  • Worth: $1.95 (single serving), $21.95 (20 serving bag)

skartch labs hydration mix

#7 UCan Hydrate

UCan’s Hydrate Powder is a sugar-free, zero calorie electrolyte substitute drink combine. It is available in a number of flavors and each in single-serve packets or a bulk jar. I’ve used this on and off for years. It’s positively on the sweeter facet, however that works for me!

Formulated by an Olympic dietician, the product is thought for having double the magnesium of different electrolyte drink mixes.

It’s beneficial earlier than, throughout, and after exercises and might be consumed each 1-2 hours to enhance hydration and enhance power.

  • Advisable Use: 1 serving per 16-20 oz of water.
  • Sodium: 300 mg
  • Calcium: 15 mg
  • Potassium: 100 mg
  • Magnesium: 50 mg
  • Chloride: 150 mg
  • Flavors: Orange, berry, lemon-lime, watermelon, pineapple
  • Worth: $15.95-$24.95

running salt tablet

#8 Safrel

When you’re searching for a salt-only complement, Safrel could also be possibility. This doesn’t include the opposite electrolytes listed within the different dietary supplements.

Every pill has 1000 mg of sodium chloride, which is 394 mg of sodium.

  • Advisable Use: 1-2 tablets each quarter-hour throughout train.
  • Sodium Chloride: 1000 mg
  • Flavors: N/A
  • Worth: $12.99 (300 ct bottle)

All proper, my sweaty associates. I hope this helped you higher perceive salt tablets for runners. Whether or not you want them and what’s going to be finest for you based mostly on how a lot you sweat.

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