Using salt tablets during a run: a runner’s secret weapon?

As a runner, you’re probably familiar with the importance of staying hydrated and fueling your body appropriately during your runs. But have you considered the potential benefits of using salt tablets during a run? In this blog post, we’ll explore what salt tablets are, whether they’re good for runners, and how to use them effectively to keep your body in peak condition.

What are salt tablets?

Salt tablets are small, easy-to-swallow tablets containing primarily sodium, a crucial electrolyte that helps regulate fluid balance, nerve function, and muscle contractions. They can also provide other electrolytes such as potassium, magnesium, and calcium, which can be beneficial for athletes, especially during endurance activities like running. They typically have a higher sodium level than sports drinks, gels, and other fuel for runners.

Are salt tablets good for runners?

During a run, runners can lose substantial amounts of sodium and other electrolytes through sweat. To replenish these electrolytes, maintain proper hydration, reduce the risk of muscle cramps, and potentially enhance overall performance, incorporating salt tablets into a running routine can be beneficial.

Salt tablets, also referred to as electrolyte supplements, can prove advantageous for runners, particularly those who experience profuse sweating during physical activity. Sweating can result in significant sodium depletion, leading to dehydration, muscle cramps, and fatigue. By replenishing lost sodium and maintaining electrolyte equilibrium, salt tablets facilitate hydration and support optimal performance.

Do I need to take salt tablets?

Salt tablets, as the name suggests, are capsules containing a concentrated dose of sodium. They are specifically designed for runners to replenish the sodium lost through sweat.

The rate of sodium loss varies among runners, with those who sweat heavily losing approximately 1600 mg of sodium per litre of sweat. For such runners, traditional sports drinks may not provide sufficient sodium to replace these losses. Salt tablets can be a valuable addition, providing additional sodium alongside a sports drink. If you are someone who sweats profusely, it is advisable to start with a small amount of sodium supplement in conjunction with a sports drink (It is important to check the sodium levels in your sports drink before introducing salt tablets).

Some runners may prefer the taste of plain water over sports drinks. However, plain water does not contain electrolytes. Runners in this situation can rely on other sports nutrition products to obtain the necessary electrolytes. Salt capsules offer the sodium and other electrolytes typically found in sports drinks.

If you do not sweat excessively, do not experience cramping, and find a sports drink that suits you well, salt tablets may not be necessary. However, if you are participating in an ultra-marathon or multi-stage race, it may be wise to carry salt tablets as a backup in case you run out of sports drinks.

It is worth mentioning that salt tablets may not have a positive effect on all runners. Certain individuals may experience variations in blood pressure or a sense of discomfort when consuming salt tablets. Additionally, some may notice an increased thirst as sodium stimulates the thirst mechanism.

If you find yourself experiencing muscle cramps or dehydration during longer runs, or you sweat profusely, salt tablets might be a helpful addition to your running routine. However, it’s essential to consult with a doctor, nutritionist, or sports professional regarding your personal needs and recommended sodium intake.

Will salt tablets stop muscle cramps?

Cramping is a multifaceted issue that presents challenges in scientific research. It is influenced by various factors and can be triggered by different mechanisms, with sodium levels being just one aspect. Certain runners may have a higher susceptibility to cramping. Overall, the study of cramping proves to be a daunting task.

However, many runners have reported that the use of salt tablets effectively alleviates cramping during endurance events such as ultra-marathons or Ironmans. When considering any supplement, it is important to carefully assess the potential risks and benefits. While salt tablets are not a foolproof solution for preventing muscle cramps, they do offer a relatively low-risk option, provided they are obtained from a reputable brand and used as instructed. If you frequently experience muscle cramps, it may be worth considering giving salt tablets a try.

Although salt tablets can help alleviate muscle cramps by replenishing lost sodium due to sweating, they do not guarantee a solution. Muscle cramps can also arise from factors such as muscle fatigue, improper electrolyte balance, and inadequate stretching.

How to use salt tablets

When using salt tablets during a run, it’s crucial to consider your total sodium intake, dose for your individual needs, and stay hydrated. Consult with a professional to determine the appropriate dosing and frequency based on your specific running routines and physical condition.

Salt tablets for runners are not all the same. It’s important to check the ingredients to know how much sodium, chloride, and other electrolytes you’re taking in. Look for tablets that adhere to the World Health Organization (WHO) standards, which state that electrolyte supplements are only necessary when sodium levels drop below 135mmol/L.

The timing of taking salt tablets is also crucial. Taking them too far in advance may not have a significant impact on performance. It’s best to start with a small dosage and gradually increase it as needed.

Below are some expert tips on effectively consuming salt tablets:

• Before or during a run or workout, dissolve salt tablets in water and consume them.
• A typical salt tablet weighs approximately 1 gram and contains 200–700mg of sodium. Dissolve it in around 120ml of liquid (4 ounces) or as instructed on the package.
• If you use sports drinks for running, ensure they have sodium content and adjust your salt tablet dosage accordingly.
• Take salt tablets only when necessary, not regularly. They may not be needed during a normal short run.
• Avoid excessive consumption of salt tablets. Taking more than the recommended amount will not enhance your running performance.
• Store them at room temperature.
• Consult with a nutritionist about the long-term usage of salt tablets, particularly those with a high concentration of sodium chloride.

When should you take salt tablets?

Timing for salt tablets can vary depending on personal needs, but generally, they should be taken either just before or during a run. Some athletes opt to take salt tablets at regular intervals, while others only use them when they begin to experience symptoms of dehydration or muscle cramping.

As a runner, your need for additional sodium is significantly higher. Let’s explore the scenarios in which taking salt tablets while running is beneficial:

1. During marathons and ultra-marathons: During these long-distance races and intense workouts, your sodium loss is higher. Coupled with the increased need for hydration, there is a risk of diluting healthy sodium levels with excessive water and fluids.
2. In hot weather: Running or exercising in hot weather intensifies sweating as your body works to regulate its temperature. Consequently, your sodium requirements also increase, making salt tablets essential for replenishment.
3. At higher altitudes: Higher altitudes are characterised by lower air pressure and reduced oxygen intake with each breath. Dehydration becomes more pronounced, potentially impacting your performance. To combat this, staying properly hydrated and meeting your electrolyte needs become crucial when running or exercising at higher altitudes.

Remember, incorporating salt tablets into your routine during these specific scenarios can help maintain optimal sodium levels and support your overall performance.

Benefits of taking salt tablets for runners

Salt tablets for runners are not necessarily essential, but they can be beneficial. While there are alternative ways to obtain sufficient sodium during your runs, such as through sports drinks, salt tablets can be a game-changer for those who require additional sodium or prefer not to consume sports drinks. These tablets offer multiple advantages for runners. They effectively replenish vital electrolytes, ensuring their balance during your run. Furthermore, salt tablets assist in fluid retention when needed, providing optimal support for hydration.

• Allow scalable, customisable sodium intake: Your sodium requirements vary throughout the year. During summer runs, you’ll likely need more sodium compared to winter. Salt tablets offer a convenient way to adjust your salt intake without altering your sports nutrition products. Moreover, salt tablets enable precise customisation of your salt intake during runs. Unlike sports drinks, which may not meet individual needs, salt tablets allow you to tailor your intake to match your exact requirements, be it 300 mg or 1000 mg per hour. They enable you to adapt your electrolyte consumption to your unique needs and sweat rate using customisable dosages.
• Easy to carry: Salt tablets offer a convenient solution for on-the-go fuelling during a run. Compact and lightweight, they are easy to carry and provide a portable source of beneficial electrolytes. For instance, if you prefer not to rely on the sports drink provided during a race, salt tablets allow you to maintain electrolyte balance without the need for a handheld bottle or hydration vest. Simply take them with water along the course and enjoy the benefits of salt tablet replenishment.

The best salt tablets for runners

There are various salt tablets on the market, but choosing the right one depends on your personal preferences and nutritional needs. Some popular options include:

• ZERO Tablets Citrus – contain a balanced electrolyte mix and are free from artificial sweeteners, making them ideal for those with sensitivities.
• SIS Go Electro Powder Blackcurrant –  a powdered form of essential electrolytes and carbohydrates designed for easy consumption during intense workouts.
• Saltstick Electrolyte FastChews – are another popular choice among endurance athletes. They come in both capsules and chewable forms and include essential minerals like potassium and magnesium in addition to sodium.

Alternatives to salt tablets

While salt tablets offer convenience, they are not the sole option for electrolyte replenishment in runners. The decision between salt tablets, sports drinks, or high-sodium gels ultimately depends on personal preference and individual sodium requirements. Theoretically, salt packets (250-300 mg per serving) could be used, but consuming a large amount of salt during a run is not particularly appealing. There are alternative options to consider:

• Sports drinks: Sports drinks offer a balanced blend of electrolytes, carbohydrates, and fluids to hydrate and energise your run. Additionally, they can contribute to your sodium intake, although the sodium levels may differ among different sports drinks. These beverages adequately supply the sodium required by runners and can serve as effective alternatives to salt tablets.
• Energy gels: Some energy gels also include electrolytes, providing a convenient combination of energy and electrolyte replenishment. An alternative to salt tablets is high-sodium running gels, although not all gels have sufficient sodium. However, gels like the SIS Go Energy + Electrolyte Gel contain higher levels of sodium. By consuming two to three of these gels per hour, you can achieve your desired hourly sodium intake.

Precautions and potential side effects

As with any supplement, it’s essential to be aware of potential side effects and precautions when taking salt tablets. These can include digestive discomfort, high sodium levels in the blood, and interactions with certain medications. It’s crucial to consult with a healthcare professional before adding any supplements to your routine. You may need to experiment to see how often you need salt tablets within the recommended range. One potential issue with sodium supplementation is the risk of overdosing, which can lead to hypernatremia – elevated levels of sodium in the bloodstream. Symptoms of hypernatremia include intense thirst, restlessness, muscle weakness, fatigue, confusion, seizures, and irritability.

Salt tablets for runners recapped

While salt tablets may not be necessary for everyone, they can be a helpful addition to a runner’s toolkit, especially for longer runs or in hot weather conditions. Consult with a professional to determine whether salt tablets are right for you and how to incorporate them into your running routine safely and effectively.

We recommend the Saltstick Electrolyte FastChews. Why not give them a try and see if they make a difference in your performance?

Remember, proper hydration and electrolyte balance are key to keeping your body in top shape and performing at your best as a runner! So next time you lace up for a long run, consider adding salt tablets to your fueling strategy and see if they make a difference in your performance and overall well-being.

Remember to consult with a professional before adding any supplements to your routine, and always prioritise proper hydration and electrolyte balance during your runs.

About this review:

We purchased these products with our own money. Our review contains affiliate links, where we may earn a small fee from a purchase. All our reviews are honest and fair.

Ready for a speedy marathon challenge? Take a read of our 4 hour pace marathon blog.

Join our mailing list to stay up to date with the latest UK running events, training tips, and exclusive offers on running products. Rest assured, we value your privacy and would never dream of selling your address. Sign up now…