The Best Electrolytes for Runners, According to a Dietitian

Are Electrolyte Supplements Beneficial for Runners?

While consuming a balanced and varied diet will likely provide you with the electrolytes you need on a daily basis, you lose important electrolytes through sweat. Since these electrolytes are involved in processes such as fluid balance and muscle contraction, an imbalance can greatly impact your running performance.

Many electrolyte supplements for runners also contain carbohydrates, which serve several purposes. These added sugars can help your body hold onto water, which prevents dehydration. They also provide you with energy so you can keep running and recover more quickly. Plus, they make beverages more palatable, encouraging you to drink.

Electrolyte supplements may help you as a runner if you are:

Running for an hour or longer: If you are running for an hour or more, you may benefit from electrolyte supplements that contain carbohydrates and the electrolytes lost in sweat—sodium, potassium, magnesium, and calcium. The carbohydrates will provide you with energy, while the sodium and carbohydrates together help your body retain water as well as stimulate thirst, encouraging you to drink more.

Running in the heat: Electrolyte supplements become particularly important when running in the heat due to increased sweat rates. The higher fluid loss can result in dehydration, which can harm your running performance.

Running at a new altitude: Altitude shifts can also impact electrolyte balance. In addition to upping your water and carbohydrate consumption, an electrolyte drink might be beneficial.

Experiencing illness-related fluid losses: If you are losing fluids via vomiting or diarrhea due to illness, an electrolyte supplement can help you replace these losses. Be sure to incorporate water as well, and consult a healthcare provider if needed.

Who May Not Benefit From Electrolyte Supplements

Recreational athletes: If you are running for under an hour at low to moderate intensity, particularly in cool conditions, you can likely recover with plain water and food.

Individuals with lower activity levels: If you are not engaging in prolonged exercise or losing fluids for other reasons, you likely do not need an electrolyte supplement. By consuming a varied diet, you will be able to obtain the electrolytes you need from food.

Children who are not competitive athletes: Most research that has been done on electrolyte supplements for runners has focused on an adult population. Children are encouraged to drink plain water to stay hydrated. However, if your child is losing fluids due to an illness or is a competitive athlete, they may benefit from electrolyte supplements.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab. 

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

To help come up with this list, we also consulted with Kristy Baumann, RD, a dietitian who works with runners.

What to Look for in Electrolyte Supplements for Runners

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

• Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
• Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
• The third-party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
• Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
• Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form

Electrolyte supplements for runners are commonly sold as ready-to-go liquid drinks, powders, tablets, chews, and gels. The form you choose may depend on personal preference, convenience, and individual tolerance.

It is important to note that the form of carbohydrate in electrolyte supplements may vary, with some products using food such as fruit puree, while others contain a quick digesting source of carbohydrates such as maltodextrin, sucrose, fructose, or glucose. You may find that you tolerate regular food options better, but these may also take longer to absorb. Practice with different electrolyte supplements to find one that works for you.

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Electrolyte supplements are typically composed of water, electrolytes, and carbohydrates, although amounts will vary between supplements. Electrolyte supplements for runners are usually formulated to provide you with energy and support your hydration during runs.

Some electrolyte supplements contain artificial sweeteners, colorings, additives, or preservatives. They may also contain added vitamins and binding agents. Many electrolyte supplements also contain caffeine, so you should be aware of how much you are consuming if you are sensitive to caffeine.

Electrolyte Supplement Dosage

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

There is no Recommended Dietary Allowance (RDA) for electrolyte supplements. However, there is an RDA for the electrolytes they contain.

The Institute of Medicine states that those exercising in hot weather should aim to include beverages with 20-30 meq/L (440-690 mg/L) sodium, 2-5 meq/L (78-95 mg/L) potassium, and that are 5-10% carbohydrates.

While the main electrolytes lost in sweat are sodium and potassium, we also lose some calcium and magnesium. For men, the Adequate Intake of potassium per day is 2400 milligrams, and for women, it is 2600 milligrams. The RDA for calcium is 1000 milligrams for adult men and women. You can typically avoid electrolyte imbalances by consuming an overall balanced diet and adequately hydrating. 

How Much Is Too Much?

Electrolyte supplements can be helpful in preventing dehydration and help to ensure you are adequately fueling for longer runs. If you are consuming a balanced diet, you do not need to use electrolyte supplements on a daily basis to support regular activity. Consuming high amounts of sodium over time can increase the risk of developing diseases such as heart disease and high blood pressure. Additionally, taking excessive electrolyte supplements without adequately hydrating can lead to electrolyte imbalances, so it is important to make sure you are drinking enough water when supplementing with electrolytes and follow the recommended dosages on the package.