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Why runners need electrolytes:

Hyponatremia, a medical condition marked by low blood sodium levels, can lead to nausea, fatigue, cramping, vomiting, weakness, sleepiness, and in rare severe cases, even death.

Five electrolytes in particular play a pivotal role in maintaining normal human muscle function: sodium, potassium, magnesium, calcium, and chloride. A shortage of any of these electrolytes will affect athletic performance through a range a subtle to serious side effects.

Sweat typically has about 1000 mg sodium/liter, a typical sports drink has 440 mg sodium/liter. If, during the course of training, you ingest nothing but sports drinks (or worse, water), you will become hyponatremic at some point. Many sports drinks also do not address any form of supplementation of the other key electrolytes, potentially causing yet further cramping and muscle issues.

How SaltStick can help you improve your running:

What is lost in sweat should be replaced by your electrolyte capsules in a quantity and form which your body can absorb. SaltStick® Caps have been formulated to provide your body with a balanced electrolyte content in the suggested serving of 1 capsule per 30-60 minutes. Two SaltStick Caps in an hour equate to 430 mg sodium, 126 mg potassium, 22 mg magnesium, and 44 mg calcium per hour: The ideal ratio to keep you moving.

For complete usage guides of all SaltStick products, click here.

What other runners say about SaltStick products:

“I love these tablets. I take them prior to long runs, especially on hot days, and carry some with me to take during the run as well. When I don’t take them or don’t take more during my run, I can tell a significant difference in how my body feels, how fatigued I am.” — Amazon User Ellen McCraken. Get the full review here.

“Salt Stick electrolyte tablets were a revelation for me. Since I’ve started using them I’ve had a much easier time with my endurance training. My long runs feel easier, and I no longer get splitting headaches hours after my runs. — Amazon User Chris. Get the full review here.

“I love SaltStick because it taste great, and dissolves so easily and leaves no mess. SaltStick also sits well in the stomach and is easy to digest, therefore making the experience of taking the product easy.” — SaltStick-sponsored athlete Bryan Morseman. Read about Bryan here.

Learn more about how SaltStick can help you improve your running by reading the following blog posts:

Recommended Products

SaltStick Fastchews

Tasty chewable electrolytes in 10ct rolls and 60ct bottles.

SaltStick Caps

Our classic electrolyte formula in 100ct, 30ct, and 3ct sizes.

SaltStick Caps Plus

SaltStick Caps PLUS

Essential electrolytes PLUS 30mg caffeine in 100ct and 3ct sizes.

Our Athletes

SaltStick is proud to sponsor top athletes in the fields of triathlon and running. We are inspired by our athletes and admire the hard work and time they have dedicated to achieving success. To learn more about how SaltStick helps each athlete, please click on the profiles below.

Bryan-Morseman

Bryan Morseman | US

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A three-time USA junior Olympic All-American cross country runner, Bryan has won 35 of the 56 marathons he has entered, and continues to rack up several wins a year.

Michelle-Barton

Michelle Barton | US

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Michelle Barton is a professional runner specializing in the ultra-distance. To date, she has won more than 70 races, many of them in the ultra distance.

Sean Fontana

Sean Fontana | GB

Learn More

Sean Fontanta works toward his goal of making the European, Commonwealth, World and Olympic championships, racing the 10,000-meter distance. 

The SaltStick blog is a source for additional information about SaltStick products as it relates nutrition, training, athletic endeavors, and other healthy pursuits. Our “In Depth Article” section lists the blog posts we think are helpful to runners.

To sign up for email notifications of future blog posts, as well as special offers, product announcements and company updates, please subscribe to the SaltStick newsletter.

In Depth Articles

benefits of salt
The performance-enhancing benefits of salt, explained

A new study suggests that athletes who consume enough salt can jump farther, react faster and recover more quickly than those who don’t.

sports drinks
Why sports drinks may not be enough to stay hydrated

Endurance athletes who compete in long-distance events of two-to-three hours or more will inevitably face the reality of nutrition planning and execution.

potassium levels too low
This is what happens when potassium levels are too low

Extreme fatigue, cramping, and constipation. This blog post explains why low potassium levels could be the cause of these unpleasant symptoms. 

hormones electrolyte levels
The three hormones that regulate your electrolyte levels

Hormones are key to understanding the hydration process, and what to do when that process breaks down.

why is there salt in sweat
Why is there salt in sweat?

And three other questions you were too afraid to ask.

buccal mucosa digestion
Buccal Mucosa: Why your mouth is key to fast-acting electrolytes

SaltStick Fastchews owe their fast-acting power to the way the body absorbs electrolytes through the mouth. But what does that mean exactly?