Running & Salt Tablets?

If you’ve ever ended a long run crusted in salt or battled cramps during a hot race, someone has probably suggested salt tablets. But do they actually help? And are they necessary for every runner?

Let’s break down what salt tablets are, how they work, and whether they’re effective hydration for runners.

What Are Salt Tablets?

Salt tablets (or electrolyte capsules) contain concentrated sodium, often combined with potassium, magnesium, and calcium. They’re designed to replace electrolytes lost through sweat, especially sodium, the primary electrolyte lost during exercise.

Some popular brands include SaltStick, Nuun, Precision Hydration, and LMNT (although LMNT comes as a powder, not a tablet).

Why Sodium Matters in Running

During endurance exercise, especially in the heat, your body sweats to cool down. Along with water, you lose sodium and other electrolytes. This loss can lead to:

• Muscle cramps

• Headaches or dizziness

• Hyponatremia (low blood sodium), especially if drinking lots of plain water

• Decline in performance

Sodium helps maintain fluid balance, nerve conduction, and muscle contractions. These are the key to running strong and safely!

Do Salt Tablets Hydrate You?

Here’s the key: salt tablets don’t hydrate you in the traditional sense. They don’t provide water, but they help your body retain the water you drink. Think of them as a hydration support tool.

Taking sodium along with fluids helps the body absorb and hold onto water better. Without enough sodium, drinking a lot of plain water can dilute your blood sodium, which can be dangerous during long events (like marathons or ultras).

What the Research Says

Studies on salt tablets are mixed, but here’s what’s clear:

• Mild to moderate sodium loss is usually manageable through a balanced diet and electrolyte containing sports drinks.

• Heavier or saltier sweat-ers (you’ll notice white salt stains on your hat or clothing) may benefit from added sodium, especially in hot, humid conditions.

• For events longer than 90 minutes, supplementing sodium can help maintain electrolyte balance and reduce cramping risk.

• There's no universal dose and needs vary based on sweat rate, temperature, and individual physiology.

How Do You Know If You Need Salt Tablets?

Ask yourself:

- Do you sweat heavily or have visible salt residue on your skin/clothing?
- Do you experience cramping during long runs or races?
- Do you run in hot/humid conditions for more than an hour?
- Do sports drinks alone leave you feeling bloated or not replenished?

If you answered yes to any of these, salt tablets might be worth trying in your fueling plan.

Things to Keep in Mind

• Start small. Don’t pop a bunch of salt pills on race day. Practice in training.

• Pair with fluids. Salt tablets are meant to be taken with water, not dry.

• Monitor your gut. Too much sodium at once can cause GI distress.

• Don’t rely on tablets alone. Balanced hydration includes water, electrolytes, and carbs (for longer events).

Salt tablets can be an effective part of a hydration strategy for long runs and races, especially in heat or for salty sweat-ers. But they’re not magic, and they don’t replace the need for actual fluids.

The key is individualization. Learn your sweat rate, practice in training, and adjust based on conditions. A little experimentation can go a long way in helping you perform better and recover faster.