The 5 Greatest Salt Tablets for Runners | How A lot Salt to Add to Water for Hydration

The 5 Greatest Salt Tablets for Runners | How A lot Salt to Add to Water for Hydration

When you’ve got learn sufficient of our weblog posts, it’s probably you’re conscious that plain water just isn’t the “end-all be-all” in the case of hydration. Electrolytes are additionally key to keep away from dehydration whereas operating. 

Electrolytes are the muse of many of the important features of our our bodies, particularly in folks which might be bodily lively! With out electrolytes, we wouldn’t have the ability to do issues like preserve correct hydration, contract our muscular tissues, permit vitamins into and waste out of our cells, or hold a perfect acid/base stability.[1]

Now, for more information on electrolytes and the perfect electrolyte water manufacturers, I’m going to direct you over to our latest article that talks all in regards to the 17 Greatest Electrolyte Water Manufacturers. 

However first, please nonetheless stick round to study extra about salt/sodium particularly and every part it’s worthwhile to learn about salt tablets for runners! On this article, you possibly can look forward to finding information like: the perfect salt for hydration, how a lot salt so as to add to water for hydration, Himalayan salt for runners, if salt hydrates you, and what number of salt tablets you want throughout a marathon. 

So c’mon – within the spirit of sodium, seize your favourite salty snack, and lets get to speaking about salt!!

What’s Salt?

We all know that salt is scrumptious and a fantastic addition to meals/snacks (or not less than I believe so), however what IS salt?

Salt is made up of two minerals: ~40% sodium and ~60% chloride. Sodium and chloride are each electrolytes as effectively, and salt sometimes serves as the primary supply of these electrolytes within the physique.[2]

Between sodium and chloride, they’re accountable for issues like nerve and muscle perform, blood strain and pH upkeep, abdomen acid manufacturing, management of vitamins coming out and in of the cells and regulation of water and fluid stability.[2, 3, 4]

As you possibly can think about, it’s fairly essential for us to get sufficient salt in our food plan to maintain our our bodies functioning. Nevertheless, an excessive amount of salt threat can be a well being threat as extreme sodium consumption can result in hypertension and points together with your coronary heart and kidneys![2]

Significance of Sodium for Athletes

Within the part above, we touched on why sodium is necessary within the physique on the whole, however it’s much more necessary for lively people! Why? As a result of sweat is a main supply of salt loss! Have you ever ever completed a exercise and felt a gritty texture or seen a white sheen in your pores and skin? That’s salt!! 

Too little sodium also can affect your athletic efficiency. Sodium helps preserve your electrolyte (blood salt) concentrations which helps hold the blood flowing and best strain in your veins and arteries. On high of that, sodium helps stimulate thirst and reduces urine manufacturing, in the end lowering fatigue, muscle cramps, and the chance of other forms of medical issues that could be related to endurance sports activities, akin to operating.[5]

Due to this, there are a lot of salt tablets for runners to assist them get sufficient sodium in earlier than a long term. 

However now, are you questioning, what’s the greatest salt for hydration?

What’s the Greatest Salt for Hydration?

There are literally fairly a couple of sorts of salt on the market. The salt you’ll sometimes discover at eating places or in your pantry is nice ol’ sodium chloride, or “desk salt”, that we talked about earlier. 

That is the most typical type of sodium within the food plan and can also be probably what you’ll discover in salt tablets, however are there higher choices on the market? To be trustworthy – sure.

In regard to how desk salt features within the physique, it helps with water and fluid stability, however it’s sometimes extremely processed, which means it has been stripped of naturally-occurring minerals and sometimes accommodates a wide range of chemical substances.

Due to this, we regularly suggest a extra pure salt that isn’t practically as processed and nonetheless accommodates essential minerals important for attaining and sustaining optimum well being.

Our Favourite Salt

Redmonds Real Salt- best salt for hydration

Our private favourite is Redmond’s Real Salt. Mined naturally in Redmond, Utah, this salt is unrefined and nonetheless accommodates all naturally occurring minerals like calcium, potassium, phosphorus, and zinc with none added chemical substances! Packing extra of a nutrient punch, that is our go-to for cooking, including to hydration drinks, and extra!! Himalayan and Celtic salts are additionally nice choices.[6]

Now, for monetary and comfort causes, desk salt is a fantastic choice, so please don’t really feel like it’s worthwhile to throw it out and rush to go purchase a brand new form! However we additionally wouldn’t be doing our job if we didn’t inform you of higher choices. 

himalayan salt for runners. Scoop and bowl of pink himalayan sea salt.

Is Himalayan Salt for Runners a Good Concept?

We talked about how unrefined salts, akin to Himalayan salt, are our most well-liked types of salt. However, is Himalayan salt for runners a good suggestion? Sure!!

As I discussed above, since this salt nonetheless accommodates all its naturally-occurring minerals, it accommodates extra than simply sodium and chloride. That is useful as a result of whereas sodium is essential, it’s additionally essential that you simply preserve ample shops and a great stability of different minerals – particularly these electrolytes we at all times harp on about!!

So, utilizing Himalayan, Redmond, or Celtic salt is an effective way to be sure to will not be solely getting sufficient sodium however electrolytes as an entire!

How A lot Salt to Add to Water for Hydration

We now have talked all in regards to the significance of salt and which of them to succeed in for, so now let’s contact on how a lot salt so as to add to water for hydration. You might need seen this coming…however the quantity of salt you want relies on a wide range of issues. Gender, stage of the menstrual cycle (for many who menstruate), how a lot you sweat, the climate/temperature the place you’re exercising, different electrolytes are being consumed at the moment, and so on.[7, 8]

Analysis reveals that it is best to replenish sodium losses while you train for longer than 2 hours, are in a sizzling local weather, or when your sodium losses are excessive (>3-4g Na+). This similar examine additionally discovered that between basketball, baseball, soccer, American soccer, and endurance athletes, soccer gamers and endurance athletes (runners) skilled the best whole-body sweat fee (WBSR) and fee of sweat Na+ losses (RSSL).[7]

This analysis is necessary to you as a runner because it discovered that you’ll want extra sodium than different forms of athletes! 

Women hydrating post exericse wondering how much salt to add to water for hydration.

Once more, it’s practically inconceivable to offer you a simple reply to how a lot salt it’s worthwhile to add to your water since it’s impacted by a wide range of elements listed above. Nevertheless, analysis states {that a} basic rule of thumb is so as to add 3.2g (0.5 teaspoons) of desk salt to each 960mL (32 fl oz) of a sports activities drink.[9]

A unique examine recommends 500-700 mg/L of fluid to cut back threat of low blood sodium throughout long-duration train.[9]

Barely increased quantities of sodium and different electrolytes are wanted in circumstances of excessive warmth (>77℉) and/or humidity (>60%).[9]

Suggestions for Feminine Athletes

Your section of the menstrual cycle also can affect how a lot sodium you want. 

In the course of the second half of the menstrual cycle (luteal section), your physique pushes extra sodium out as a result of you could have increased progesterone ranges. Due to this, you want extra sodium and further electrolytes.[8]

Whereas salt tablets are a fantastic device, one of the simplest ways to fight that is to prep forward of time by including desk salt to your pre-run meals to permit your physique to soak up extra fluid and water. 

For girls, it’s typically higher to organize this manner than to eat tremendous excessive quantities of salt by way of salt tablets on the course. 

How Many Salt Tablets Throughout Marathon Races Ought to You Eat?

Our FWDfuel staff is usually requested what number of salt tablets throughout marathon coaching runs and races needs to be consumed. Nevertheless, once more…..this, sadly, isn’t a easy query to reply. 

Much like the above, the reply to this query relies on a wide range of issues. To ensure that us to have the ability to reply the query of what number of salt tablets throughout marathons, we have to know issues like:

  1. What’s the salt content material of the model of salt pill for runners you’re utilizing?
  2. What’s the temperature and humidity of the race you may be operating in?
  3. What’s your pace? (Slower runners spending extra time within the warmth will probably lose extra fluids – this results in extra salt tablets for runners)
  4. Are you a heavy sweater? 
  5. Have you ever had a sweat evaluation? 

Slower runners and/or heavy sweaters in a sizzling/humid setting will clearly want extra salt tablets than others. Moreover, in case your salt tablets have a decrease salt content material, it’s possible you’ll must eat extra of them.

To get extra steerage on this, we really useful assembly with a vitamin coach who can assist interpret these elements and create a hydration plan in your private wants! Along with a hydration plan, a vitamin professional might additionally assist assess when you would possibly profit from further dietary supplements akin to UCAN superstarch or NAD-boosting dietary supplements to assist assist power and endurance whereas exercising. 

Runners hydrated with the salt tablets and himalayan salt taking off at the start of a marathon

The Greatest Salt Tablets for Runners Checklist

Ahhhh..finally. We now have made it to our record of the perfect salt tablets for runners. 

If you happen to do a fast google search, you will notice that there are tons of various salt pill manufacturers on the market. All of them with their very own advertising techniques to make them look like they’re the very best alternative. 

You additionally might need seen that most of the salt tablets include minerals different than simply the sodium chloride that’s often in salt. 

You’re proper, it’s overwhelming! BUT – that’s the place we are available in. We seemed into the nitty-gritty particulars and have compiled a listing of our favourite salt tablets (or salt pill substitutes) for runners so that you don’t need to!

So, let’s get into it! 

Safrel Sodium Chloride Tablets

These unflavored salt tablets are made from simply sodium chloride and include no different minerals. Safrel sodium chloride tablets can be best for runners who’re heavy sweaters but additionally would possibly lack some salt of their food plan, in the end requiring extra supplemental sodium earlier than a run to keep away from turning into hyponatremic (low concentrations of sodium in your blood). 

With 1g of sodium chloride per pill (~394 mg of sodium), these are a fast and simple approach to replenish sodium shops earlier than beginning that long term.

If we refer again to the tough estimate of salt wanted for hydration, you would wish about 2-3 tablets in 1L of water. Preventatively is healthier – attempt to eat ⅔ of that earlier than your run after which drink the opposite ⅓ after the run to start repleting any further losses that occurred throughout the run.

At a value level of ~$13.00 for 300 tablets, this can be a budget-friendly approach to incorporate salt tablets into your operating routine. 


Bottle of PolyFit salt tablets for runners

Bear in mind these options to desk salt we talked about earlier? Effectively..they’re again!! PolyFit’s Electrolyte Salts Tablets are made with Himalayan salt! 

So, not solely are these tablets a fast approach to get your salt in earlier than a long term, since they’re made with Himalayan salt, however in addition they include different needed nutritional vitamins and minerals to advertise hydration and, in the end endurance additional!! With calcium, magnesium, zinc, potassium, and nutritional vitamins B6 and 12 along with sodium and chloride – these salt tablets pack a fantastic nutrient punch!

Nevertheless, these are ~$17.00 for 100 tablets, so not fairly as straightforward on the pockets because the Safrel salt tablets. If it’s simpler for you, you possibly can at all times add ~0.5 teaspoon of Himalayan salt to 32oz of water for the same impact!

Electrolyte Tablets

Literal salt tablets, which means those that simply include salt, will not be all that they’re cracked as much as be. The primary distinction between them is simply the quantity of salt that’s in them.

As talked about just a little above, all electrolytes are necessary in key hydration and operating efficiency. Moreover, most merchandise marketed as “salt tablets” additionally include different minerals like potassium, magnesium, and so on. We all know that is completely deceptive to the buyer and this is the reason it’s at all times necessary to learn labels and lists of substances. 

These sorts of “salt tablets” that include different minerals are actually electrolyte tablets. Electrolyte tablets are sometimes much more useful to runners as they produce other needed vitamins to maintain you operating longer!

If you happen to just like the pill kind however need extra electrolytes, listed here are some nice electrolyte pill choices! We touched on this in a earlier article of ours, however I believed I’d convey them over to this one for a refresher! 

Bottle of NUUN Sport electrolyte tablets for hydration


Nuun! So far as electrolyte tablets go, that is our favourite! Freed from all synthetic substances whereas not skipping out on the flavour OR electrolytes – These Knowledgeable-Sport Licensed NUUN tablets have all of it! 

1 of those tablets accommodates 300mg sodium, 40mg chloride, 25mg magnesium, 150mg potassium, 13mg calcium and 15kcal. 

NUUN really useful dropping a pill into 16oz of water, ready 3 minutes for the pill to dissolve, then ENJOY!

Did I neglect to say that also they are vegan, gluten-free, and licensed Kosher?

NOW Effer-Hydrate Effervescent Hydration Tablets

Bottle of NOW Sport Effervescent Electrolyte salt tablets

Whereas NOW’s tablets are similar to Nuun’s electrolyte profile clever, they do have one key distinction – carbonation!

Certainly one of their tablets provides you carbonated hydrating goodness to maintain you going all through your entire run. 

In case you are somebody who loves carbonation but additionally is aware of the significance of hydration earlier than a run, NOW provides you the perfect of each worlds.

Nevertheless, if you’re a heavy sweater this subsequent suggestion could also be greatest for you. 

Precision Hydration Ph 1500

Once more, if you’re a heavy sweater, occurring a long term (>2hr), liable to cramping and/or fatigue, and even the entire above – these Ph 1500 tablets are your new greatest good friend!

With a sodium content material of 750mg per pill, together with 10mg magnesium, 130mg potassium, and 20mg calcium, these tablets do a superb job at ensuring our sweaty runners are hydrated earlier than a run or assist replete them post-run. 

The Final Phrase on How A lot Salt to Add to Water for Hydration

Keep in mind that the perfect salt tablets for runners are merely a complement meant to assist an already sound behavior of hydrating usually. Correct hydration must be carried out constantly to not solely cut back the chance of dehydration however to additionally assist enhance cleansing.

If just a little gritty texture doesn’t trouble you, be at liberty to get your fingers on some salt (ideally Redmond’s), and add it to your water your self pre and/or post-run! Nevertheless, when you want a bit extra style and a greater texture,you should definitely try our posts on the perfect electrolyte water drinks the place you’ll study companies like LMNT that make re-hydrating an unbelievably tasty process post-run.

Lastly, one factor we regularly see in runners is a big quantity of fatigue when constructing mileage on account of undereating and underfueling. Don’t neglect to usually work on boosting your protein consumption with entire meals, pure protein bars, and high-quality grass-fed whey protein to realize optimum restoration.