Best Electrolytes for Runners & Triathletes

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Start with a mid-strength tablet. Training in summer or racing anything over 90 minutes? Step up to a higher-sodium tablet or try salt capsules. Prefer not to mix anything? Chews and capsules are the simplest option on the move."}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"It depends on your sweat rate, not your body weight. Light to moderate sweaters typically do fine with 300–500mg of sodium per hour, while heavy sweaters, especially in hot, humid conditions, often need 700mg or more to avoid cramping and late-race fade. If you've never sweat-tested, start mid-range and adjust based on how you feel in the back half of a long session."}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Tablets dissolve in water and are the most customisable, since you control concentration by how much water you add. Powders work similarly but dissolve faster and often pack a higher electrolyte dose per serve, making them a good fit for bigger bottles or bladders on long rides and runs. Capsules deliver a fixed dose with no mixing or taste, which suits runners who don't want to carry extra fluid or worry about flavour fatigue. Chews sit in between: no water needed, but still something to actually eat and taste, which some athletes prefer over swallowing a capsule mid-race."}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Short, easy runs under an hour in mild conditions usually don't need extra electrolytes beyond normal hydration. Once you're racing or training past 60–90 minutes, especially in heat, that's when sodium loss starts to meaningfully affect performance and cramping risk, and a dedicated electrolyte product starts to earn its place in your kit."}]}]}

{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Yes, and for longer events it's often necessary, carbs and electrolytes solve different problems. Just keep an eye on total sodium and fluid intake across everything you're taking so you don't overdo it; if your carb drink already includes electrolytes, you may need less of a standalone product on top."}]}]}