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

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

In case you have learn sufficient of our weblog posts, it’s possible you might be conscious that plain water just isn’t the “end-all be-all” relating to hydration. Electrolytes are additionally key to keep away from dehydration whereas working. 

Electrolytes are the inspiration of many of the important features of our our bodies, particularly in folks which might be bodily lively! With out electrolytes, we wouldn’t be capable to do issues like preserve correct hydration, contract our muscle mass, permit vitamins into and waste out of our cells, or hold a great acid/base steadiness.[1]

Now, for more information on electrolytes and one of the best electrolyte water manufacturers, I’m going to direct you over to our latest article that talks all concerning the 17 Finest Electrolyte Water Manufacturers. 

However first, please nonetheless stick round to be taught extra about salt/sodium particularly and every thing that you must learn about salt tablets for runners! On this article, you possibly can anticipate finding data like: one of the best 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 an awesome addition to meals/snacks (or a minimum of I feel 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 principle supply of these electrolytes within the physique.[2]

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

As you possibly can think about, it’s fairly essential for us to get sufficient salt in our food regimen to maintain our our bodies functioning. Nonetheless, an excessive amount of salt danger will also be a well being danger 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 vital within the physique generally, however it’s much more vital 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 excellent strain in your veins and arteries. On prime of that, sodium helps stimulate thirst and reduces urine manufacturing, finally lowering fatigue, muscle cramps, and the chance of other forms of medical issues that could be related to endurance sports activities, akin to working.[5]

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

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

What’s the Finest Salt for Hydration?

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

That is the commonest type of sodium within the food regimen and can be possible 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 steadiness, however it’s sometimes extremely processed, which means it has been stripped of naturally-occurring minerals and sometimes comprises quite a lot of chemical substances.

Due to this, we regularly suggest a extra pure salt that isn’t almost as processed and nonetheless comprises 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 comprises 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 possibility, so please don’t really feel like that you must throw it out and rush to go purchase a brand new sort! 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 popular types of salt. However, is Himalayan salt for runners a good suggestion? Sure!!

As I discussed above, since this salt nonetheless comprises all its naturally-occurring minerals, it comprises extra than simply sodium and chloride. That is helpful as a result of whereas sodium is essential, it’s additionally essential that you just preserve ample shops and an excellent steadiness of different minerals – particularly these electrolytes we all the time harp on about!!

So, utilizing Himalayan, Redmond, or Celtic salt is a good way to be sure you aren’t solely getting sufficient sodium however electrolytes as an entire!

How A lot Salt to Add to Water for Hydration

We’ve talked all concerning the significance of salt and which of them to achieve for, so now let’s contact on how a lot salt so as to add to water for hydration. You may need seen this coming…however the quantity of salt you want will depend on quite a lot of issues. Gender, stage of the menstrual cycle (for individuals who menstruate), how a lot you sweat, the climate/temperature the place you might be exercising, different electrolytes are being consumed at the moment, and many others.[7, 8]

Analysis reveals that it’s best to replenish sodium losses if 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 very best whole-body sweat fee (WBSR) and fee of sweat Na+ losses (RSSL).[7]

This analysis is vital to you as a runner because it discovered that you will want extra sodium than different varieties of athletes! 

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

Once more, it’s almost unattainable to present you an easy reply to how a lot salt that you must add to your water since it’s impacted by quite a lot of components listed above. Nonetheless, analysis states {that a} common 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 distinct examine recommends 500-700 mg/L of fluid to cut back danger of low blood sodium throughout long-duration train.[9]

Barely greater 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. 

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

Whereas salt tablets are an awesome 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 ladies, it’s usually higher to organize this fashion than to devour 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 crew is commonly requested what number of salt tablets throughout marathon coaching runs and races must be consumed. Nonetheless, once more…..this, sadly, isn’t a easy query to reply. 

Just like the above, the reply to this query will depend on quite a lot 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 working in?
  3. What’s your pace? (Slower runners spending extra time within the warmth will possible 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 atmosphere will clearly want extra salt tablets than others. Moreover, in case your salt tablets have a decrease salt content material, you might must devour extra of them.

To get extra steering on this, we really useful assembly with a diet coach who may also help interpret these components and create a hydration plan in your private wants! Along with a hydration plan, a diet skilled might additionally assist assess in the event you may profit from further dietary supplements akin to UCAN superstarch or NAD-boosting dietary supplements to assist assist vitality and endurance whereas exercising. 

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

The Finest Salt Tablets for Runners Checklist

Ahhhh..eventually. We’ve made it to our record of one of the best salt tablets for runners. 

For those who 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 ways to make them seem to be they’re the absolute best alternative. 

You additionally may need observed that most of the salt tablets comprise minerals different than simply the sodium chloride that’s normally in salt. 

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

So, let’s get into it! 

Safrel Sodium Chloride Tablets

These unflavored salt tablets are product of simply sodium chloride and comprise no different minerals. Safrel sodium chloride tablets can be excellent for runners who’re heavy sweaters but additionally may lack some salt of their food regimen, finally requiring extra supplemental sodium earlier than a run to keep away from changing 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 strategy to replenish sodium shops earlier than beginning that future.

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

At a value level of ~$13.00 for 300 tablets, it is a budget-friendly strategy to incorporate salt tablets into your working routine. 


Bottle of PolyFit salt tablets for runners

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

So, not solely are these tablets a fast strategy to get your salt in earlier than a future, since they’re made with Himalayan salt, however in addition they comprise different crucial nutritional vitamins and minerals to advertise hydration and, finally endurance additional!! With calcium, magnesium, zinc, potassium, and nutritional vitamins B6 and 12 along with sodium and chloride – these salt tablets pack an awesome nutrient punch!

Nonetheless, 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 all the time 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 comprise salt, is probably not 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 vital in key hydration and working efficiency. Moreover, most merchandise marketed as “salt tablets” additionally comprise different minerals like potassium, magnesium, and many others. We all know that is completely deceptive to the patron and because of this it’s all the time vital to learn labels and lists of substances. 

These sorts of “salt tablets” that comprise different minerals are actually electrolyte tablets. Electrolyte tablets are sometimes much more helpful to runners as they produce other crucial vitamins to maintain you working longer!

For those who 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 assumed 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 comprises 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 smart, they do have one key distinction – carbonation!

Considered one of their tablets provides you carbonated hydrating goodness to maintain you going all through your complete 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 one of the best of each worlds.

Nonetheless, in case you are a heavy sweater this subsequent advice could also be finest for you. 

Precision Hydration Ph 1500

Once more, in case you are a heavy sweater, occurring a future (>2hr), vulnerable to cramping and/or fatigue, and even the entire above – these Ph 1500 tablets are your new finest pal!

With a sodium content material of 750mg per pill, together with 10mg magnesium, 130mg potassium, and 20mg calcium, these tablets do a wonderful 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 one of the best salt tablets for runners are merely a complement meant to assist an already sound behavior of hydrating usually. Correct hydration must be executed persistently 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 palms on some salt (ideally Redmond’s), and add it to your water your self pre and/or post-run! Nonetheless, in the event you want a bit extra style and a greater texture,you’ll want to take a look at our posts on one of the best electrolyte water drinks the place you’ll find out about companies like LMNT that make re-hydrating an unbelievably tasty job 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 complete meals, pure protein bars, and high-quality grass-fed whey protein to realize optimum restoration.