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Electrolytes for Runners 101 + Homemade Sports Drinks

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Electrolyte drinks might just be the solution to a number of your running issues. Yup, things you might have blamed simply on training could be due to sweating out electrolytes and then hydrating with enough water to continue flushing your system!

Have you found yourself craving more salt than normal?

Feeling a little more fatigued than you should during workouts?

Perhaps it’s time to explore electrolytes for runners!

Sugar is the thing I crave during stress or you know after any meal, so when I suddenly start dreaming of potato chips I know something in my body is out of balance. As I started marathon training during the summer in Miami, this quickly became the case…I wanted salt, but at the same time knew I was actually getting plenty through my natural diet.

I put my hand up on your hip. When I sweat, you sweat, we sweat…seriously in Miami we sweat (circa 2011).Why drinking water isn't enough for good running hydrationDuring my runs, I started feeling a little lightheaded or just down right fatigued in ways that I had never noticed in any previous training cycle. A lot of folks kept pointing to dehydration, but the fact of the matter is I drink a minimum of 8oz of water per hour all day long…I could float a ship.

I was actually flushing my body out between the long sweat sessions and all the pure water!!!

What Are Electrolytes?

Electrolytes are a super important competent of sports nutrition and one of the easiest to quickly change. This great chart adapted from Dr. Axe gives an overview of the 5 main electrolytes and some of the most common issues (not just for runners, but anyone with an imbalance).

First you can see it’s about more than sodium, so your salty food isn’t enough to keep you balanced. Second some of the symptoms you might have been attributing to other things and quick drink or tablet could get you back to training!electrolytes chart

A few important reasons to pay attention to electrolytes for runners (beyond these general items):

  1. Balanced electrolytes prevent muscle cramping, fatigue and decreased performance
  2. Salt tablets (salty foods) only provide 2 of the 5 that you need to stay balanced
  3. You can’t replace what you’ve lost all at once, which is why it’s best to consume them during and post exercise
  4. Runners trots are also though to be caused by an imbalance of electrolytes (don’t over do the sugary sports drinks that could cause issues too)
  5. Muscle cramps while running is one way your body tries to alert you to a balance issue

How electrolytes get out of balance?

It’s surprisingly easy, as I shared in my story above I was simply drinking a lot of water and sweating. Nothing crazy!

We also know that being sick can cause it, how many times have you heard someone recommend a sports drink to help you stay hydrated when going through a stomach bug?

Of course a poor diet could cause it, as can certain medications. In general here, we’re focused on the sweaty runner, which is where we lose sodium and potassium. Without getting too sciency on you, the main thing to know is these are required to keep everything flowing and working optimally in your body…and yes everyone is slightly different, but all distance runners are going to need some electrolyte replacement.

What every runner needs to know about electrolytes! #runchat Click To Tweet

Do electrolyte drinks give you energy?

No, but as noted if you’re electrolytes are out of balance it can result in fatigue or decreased overall performance. Electrolytes are not like a caffeine boost, they’re more about keeping you in balance to perform at your best.

When to take electrolyte drinks?

If you’ll be doing a very long run in the heat, taking a SaltStick tablet before you start is ideal. To be clear that is not just a salt block, it’s a pill that’s an easy way to get on top of electrolytes!

Then throughout the run you can either sip a drink with electrolytes or take another tablet as you go. The goal is to keep your body in balance from start to finish (as much as possible).

Runner Electrolyte Options

What is the best way to replenish electrolytes?

The reason many people even know the term electrolytes is thanks to sports drinks like Gatorade and Powerade, but let’s be honest you know I’m not going to recommend those! Not only are there additional chemicals and food coloring in there which can cause other digestive problems, but we’ve got plenty of better for you options.

Electrolyte drinks are infused with vitamins and minerals (potassium and sodium) that help prevent dehydration.Electrolytes - What runners need to know to prevent msucle cramps and fatigue

Option 1: Electrolyte Tablets

You can take a Saltstick Electrolyte Capsules (I recommend the non-caffeinated version) or Hammer Endurolyte every 30 minutes during workouts. Especially while living in Florida and doing long runs these were a staple in my workouts. Now I will use them on high mileage weeks in addition to an electrolyte drink.

These are not salt tablets, you are not a horse, these are electrolyte tablets that provide Vitamin D3, Calcium, Magnesium, Chloride, Sodium and Potassium. Once I started adding these in during my sweatiest times I noticed:

A. I stopped feeling lightheaded, which was from being so flushed of nutrients during my workouts.
B. I stopped craving as much salt because my body is better balancing my activities with what it needs.
C. I stopped getting calf cramps.

For some reason it feels like this works faster for me than drinking any kind of sports drink and maybe it’s because I really needed the salt.. I mean I am a white chalky mess from my sweat sessions. For those who don’t live in Miami  the truth is these are still a valuable tool to have in your arsenal!

Option 2: Electrolyte Drinks

For those who need something quick, I have long recommended Vega Sport Electrolytes.

It’s what I use and what I recommend to my athletes along with clean products like Skratch Labs or Hammer Nutrition. When you have a little more time I think it’s fun to make drinks at home because yes indeed you can get electrolytes without a sports powder.

Checkout the recipe for Shalane Flannagan’s electrolyte drink from Run Fast. Eat Slow! OR try this sugar free at home option.

 

sugar free electrolyte drinks
Print Recipe

Sugar Free Electrolyte Drinks

Don’t feel like running out to buy anything, no worries here's a quick make at home Watermelon Zinger that will top off electrolytes without any added sugar This beverage {photo thanks to Thrive} is a great choice if you are experiencing joint or muscle inflammation. Ginger is naturally anti inflammatory, and supports effective circulatory function.

Ingredients

  • 1 cup fresh watermelon diced or cubed
  • 1½ cups chilled berry flavored tea herbal or green such as pomegranate, acai, or raspberry
  • 1 tsp fresh ginger minced or solid
  • 1 pinch unrefined sea salt or dulse
  • 2-3 drops stevia optional

Instructions

  • 1.Combine all ingredients with the basic electrolyte beverage in a blender and blend until smooth.
  • As you pour the liquid into your drinking bottle, strain the pulp with a fine mesh strainer.

A few more ideas for you!Homemade GatoradeElectrolyte Energy Drink Bright ‘n Early Recipe from Everyday Roots
Homemade Gatorade by South Your Mouth
DIY Lemon Electrolyte Drink by Raising Generation Nourished
Paleo Electrolyte Drink by The Nourished Caveman

What about Coconut Water for Electrolytes?

A few years ago, coconut water entered the spotlight as the newest health drink with claims ranging from a health tonic to simply “nature’s Gatorade”.

Coconut water, not to be confused with coconut milk, is water harvested from young, green coconuts and then pasteurized for packaging and distribution. In most cases, it does not contain any added sugars or artificial ingredients unlike many sports drinks, making it a great alternative for replenishing potassium and electrolytes lost during activity.

The benefits are real for anyone who needs to re-hydrate, just be aware that it’s not a 0 calorie or sugar free drink to use all day everyday.

Option 3: Whole Food Electrolytes for Runners

That’s right you can also get electrolytes from whole foods…ok you might have guessed some of that from the drink ideas listed above. While I usually try to make food my first option, during the summer months when you are sweating a lot and putting in a lot of miles these may not be enough. electrolyte optionsYour main food sources for electrolytes will be: raisins, bananas, potatoes, spinach…you know all those healthy plant based foods!

Another option that a lot of heavy sweaters (eh hem me) swear by is pickle juice due to the sodium content. It’s a great way to stop muscle cramps!

More questions on how much to drink and when? Check out the Ultimate Running Hydration Guide >>

Do you have a favorite sports drink?

Ever thought about your electrolytes?

Other ways to connect with Amanda
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Posted by amanda Categories: electrolytes, hydration, running coach, sports nutrition

Reader Interactions

Comments

  1. Kate says

    April 5, 2016 at 6:14 pm

    Hi! I've been using nuun tablets to replenish after a run (I don't take it on runs, my longest runs are only 2 hours ish and I just take water so I don't have to be careful about cleaning my camelbak (lazy). What's your view on these?
    My recent post Progress report, March

    • RunToTheFinish says

      April 5, 2016 at 6:34 pm

      Nuun is actually great too, I just never did like the taste :) agreed cleaning the camelbak is wayyyy annoying. Part of why I still use a handheld so often

  2. Kathy McElhaney says

    April 5, 2016 at 6:59 pm

    I've been using Hammer Endurolytes for years. When we moved from California to Hawaii they became my BFF! I love their new Endurolyte Extreme caps – I only have to swallow one per hour instead of three.
    My recent post Ford Island Bridge 10k and Tantalus Time Trial

  3. vitatrain4life says

    April 6, 2016 at 5:59 am

    So electrolytes are a very big deal to me and unfortunately played a key role in me not reaching my PR at the NYC marathon last Nov. Or so I thought. I absolutely love this article and, I'm inclined to agree with you. BUT, have you read Jeff Gaudette's piece on Runner's Connect about how runner's really DO NOT need electrolytes? If nothing else, it's interesting. That said, I never thought of making my own sports drinks! What a concept! Thanks Amanda :-)
    My recent post Workout Wednesday – Run Like the Wind

  4. mkadens1 says

    April 6, 2016 at 7:45 am

    I thought I was doing all the right things and that I was just a sucky runner in heat until I threw down a salt packet in the middle of a scorching hot/humid half. Now I know I need to salt up even more at those times. Live and learn. Those homemade drinks look pretty refreshing!htt

  5. thisrunnersrecipes says

    April 6, 2016 at 12:49 pm

    Electrolytes are sooooo interesting to me because, as Allie mentioned above, there's some debate on whether they make a difference! I've seen both in research – that they don't make a difference, or that they're responsible for everything that could possibly go wrong in a run. I really like your article here and I think regardless of what *some* research may say electrolytes are important for runners, especially because there haven't been shown any adverse effects. And yes, I love homemade electrolyte drinks! Coconut water + sea salt + lemon is my go to. Thanks for sharing the recipes.
    My recent post Comment on Should You Include 20 Mile Long Runs in Marathon Training? by Nicole @ Fitful Focus

  6. GiGiEatsCelebrities says

    April 6, 2016 at 11:19 pm

    I need to MAKE my own energy drinks! Ha! I am a sucker for… GASP… Sugar Free energy drinks. **Lowers head in shame** LOL!!!

  7. Lorraine says

    June 21, 2017 at 6:20 am

    I guess you’re very much right that it’s time to explore my electrolytes! Thanks for sharing theses recipes. I’ll definitely try these.

  8. [email protected] says

    June 2, 2018 at 6:08 pm

    Would you consider BCAA supplements an electrolyte drink? I have been using them for about a year to supplement, and I love them. I have them in a 24 ounce water bottle and use one scoop per workout. I typically sip them during the workout if I’m on the treadmill or at the gym, or if I am doing an outside run I wait until after. I notice a definite improvement during my workouts, and it helps with soreness also! Muscle recovery is key! :)

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KEEP GOING. You never know when your moment will c KEEP GOING. You never know when your moment will come. You have to keep showing up when it’s hard when it’s frustrating and even when it doesn’t go as it should. 

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SUNDAY RUNDAY MOTIVATION!! Share with a friend and I’d love to hear what keeps you going after a bad race.
ANKLE AND FOOT STRENGTH - A lot of questions latel ANKLE AND FOOT STRENGTH - A lot of questions lately about shin splints and while they’re commonly the result of adding too much distance or speed too soon...
🏃‍♀️you can also work on strength, mobility and running technique.

Let’s start with some strength pieces!

⭐️ Plus, these movements are stellar for anyone with ankle pain or needing more lower body strength to hit the trails.⭐️

👇👇
10-12 reps x 2 a day
1️⃣Banded rotation - hitting the peroneal muscles that run along the outside of your lower leg these control ankle movement and foot strength. Better ankles, better stability, less shin pain.

2️⃣Banded turn outs - helping with muscles that control the arch of your foot and prevents knee, ankle and foot from dropping in if the arch isn’t staying strong with each step.

3️⃣Toe raises - we’re really hitting the front of the shins with this. Make it easier with legs closer to wall.

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In truth, I’ve been thinking I needed to hit pause for a few weeks.

💼 I’m so excited about what’s happening in my business, I’ve been hard charging for the last year.

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