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How to replenish only electrolytes during long distance running?

4 min read

Asked by: Heather Smith

If you are running between 30- 60 minutes, water is just fine. If your run is over 60 minutes, it is a good idea to bring a sports drink or DIY electrolyte drink along to replenish during your workout.

How do you take electrolytes during a marathon?

If your workout isn’t going to be long, but you need electrolytes because it’s hot or you’re a heavy sweater, then you can take a small bottle of pre-mixed electrolytes with you or a few electrolyte chewables if you’re not taking very much liquid with you on your run.

How often should a runner take electrolytes?

“But if you know you sweat heavily, run in hot temperatures or heavily-layered in cold temps, or if you run longer than one hour, start consuming a sodium-enhanced sports drink or tab an hour before your run, and then every 10 to 20 minutes throughout your run, depending on how heavily you sweat.”

Does running deplete electrolytes?

While running you lose electrolytes through your sweat, mainly sodium and potassium. Potassium permits the movement of fluids and nutrients across your cells’ membranes, thus allowing them to carry on their metabolic activities such as contacting muscles.

How many electrolytes do you lose when running?

The average person loses about 800mg of sodium, 195mg of potassium, 20mg of calcium and 10mg of magnesium per hour (also from American College of Sports Medicine), and you should try replacing at least half of those losses during runs that are an hour or longer.

What is the best drink to replace electrolytes?

8 Healthy Drinks Rich in Electrolytes

  1. Coconut water. Coconut water, or coconut juice, is the clear liquid found inside of a coconut. …
  2. Milk. …
  3. Watermelon water (and other fruit juices) …
  4. Smoothies. …
  5. Electrolyte-infused waters. …
  6. Electrolyte tablets. …
  7. Sports drinks. …
  8. Pedialyte.

What should you drink during a long run?

3. Drink water before, during, and after a run

  • Aim for 16 ounces (2 cups) of water at about two hours before you run. …
  • About 15 minutes before a run, drink six to eight ounces of water.
  • During a run longer than 1 hour, drink water at regular intervals. …
  • After a run, aim for at least 16 ounces of water with food.

How do you know if your electrolytes are low?

The most common sign of low electrolytes is muscle cramping, which can be excruciating and debilitating.
When the amount of electrolytes in your body is too high or too low, you can develop:

  1. Dizziness.
  2. Cramps.
  3. Irregular heartbeat.
  4. Mental confusion.

How do you make electrolyte water for runners?

Mix together:

  1. 1 cup (8 ounces) water, not carbonated.
  2. 2 tablespoons lemon juice.
  3. Small pinch of salt (a teaspoon of salt contains 2,300 milligrams of sodium, so you need 1/20th of a teaspoon of salt—not much)
  4. Flavoring and sweetener to taste (optional).

Should I take salt tablets during a marathon?

As you can see, salt tablets can be helpful for runners to maintain proper hydration and electrolyte balance during long distance running. However, this only applies when they are used in the proper amounts and only when sodium needs are not replenished enough via other means (like an electrolyte drink or fuel source).

Should you drink electrolytes while running?

During the run, an electrolyte drink would be advised, and after the run, replace fluid, carbs, sodium, potassium with food and beverages rather than an electrolyte supplement or beverage.” Whatever your hydration strategy, the important thing is that you drink fluids and replace lost salt so your muscles can perform

Should I drink electrolytes before or after a run?

After: Rehydration
You lose fluid during exercise because you sweat and breathe heavily, so replenishing lost water and electrolytes should be your first priority after you’ve finished your workout.

Do marathon runners need electrolytes?

When running long distances, like a marathon, the three main nutrients your body needs to keep going strong are fluids, electrolytes, and carbohydrates. Salt, particularly sodium, is the primary electrolyte lost when you sweat. (Potassium, magnesium, and calcium are lost as well, but to a lesser extent).

How much electrolytes do I need for a marathon?

In longer events, drinking “ad libitum“—i.e., to thirst—is the recommended method. For most people, this ends up being between 14 and 20 fluid ounces per hour of exercise.

What do elite runners drink during marathon?

Most elite runners prepare their bottles with up to 150 mL of Drink Mix 320. Alternatively, use DRINK MIX 320 CAF 100 in the first half of the marathon, between one gel CAF 100 at the start and one gel CAF 100 mid-way.

Why do runners eat salt packets?

Salt tablets can provide the following benefits: act as a good hydration and rehydration method for long-distance athletes. help keep some electrolytes balanced. help you retain more fluids during high-intensity exertion and physical work.