Running long in hot weather? These portable drink mixes will keep you hydrated and replace what you've lost through sweat
The most common electrolytes lost in sweat during a run are sodium and chloride, with smaller losses of potassium, magnesium, and calcium, says sports nutritionist Leslie Bonci, MPH, RD, CSSD, RDN, and owner of. “Sodium losses can be up to 1,000 milligrams per hour, but can range from 200 milligrams to 12,500 milligrams,” she says. Sodium chloride is important because it helps maintain fluid balance and nerve function, which controls your muscle contractions.
Low salt can lead to muscle cramps, but so too can low potassium. That’s why most electrolyte tablets include potassium to replace what you’ve lost through sweat and maintain fluid balance. The electrolyte mixes we tested here include anywhere from 38 to 400 milligrams of added potassium, though you can also meet your recommended daily amount of 4,700 milligrams through good food choices.
Calcium and magnesium—necessary to regulate muscle contractions and heart rhythm, maintain good bone health, and help muscles relax—are included in varying degrees in most electrolyte drinks, depending on the brand. Other ingredients that come into play are bicarbonates to delay fatigue, carbohydrates to maintain energy, and even occasionally caffeine for an added kick in the pants. Some, like Nuun Sport, have low calories, low carbs, and use Stevia as a sweetener for shorter runs.
For those of us who run in the heat, being proactive with fluids, carbohydrate, sodium, and potassium before a run can also be helpful, says Bonci. But you’re not limited to electrolyte drinks—you can do that with a healthy diet, as well. “For instance, orange juice with salt added could be consumed before a run,” Bonci says.
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