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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.

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 | 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 | 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.


Drew Scott | US

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Drew Scott is a professional triathlete, who competes in the 70.3 and Olympic distances. He has won Ironman 70.3 Silverman and podiumed in several other 70.3 races.

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

Here Are Three Studies That Show Why Athletes Sweat More

As the temperature heats up, a familiar element of summer training is returning: sweat. In this blog post, we examine the science behind sweat rates in athletes, as well as the implications to your nutrition routine.

The Electrolyte Benefits of Seven Spring-Time Foods

Today marks the first full day of spring, and with the change in season, you will have the opportunity for more outdoor workouts, later days and best of all — spring foods. Each year between March and June, an abundance of fresh, light produce is available, providing new opportunities to ensure you are obtaining key … Read more

constantly thirsty
Six Reasons Why You Are Constantly Thirsty

High levels of thirst plague endurance athletes who commonly exercise in the heat and humidity for several hours a day. However, hydration can be a tricky thing, and it can sometimes seem as if your thirst never goes away – despite frequent urination.

winter workouts
Here’s How to Enjoy Your Winter Workouts

In our last blog post, we listed seven benefits you can derive from winter workouts, ranging from a cardiovascular workout to increased mental toughness. Sometimes, just knowing about the benefits is enough to get out the door in February. Other times, you need an extra push.

Toughen Up! 7 Underestimated Benefits of Training in the Cold

While heading outdoors in the subfreezing temperatures may sound like the last thing you’d want to do after a long day at the office or first thing in the pre-dawn morning, there are several reasons you should push a little harder this winter.

Ultraman 2016: How SaltStick Helped Power the Winners to Victory

While most of us were happily enjoying the off season last weekend, a little more than 30 athletes and their crews traveled across the Big Island in Hawaii, by swim stroke, bike and foot, competing in the insanely-challenging Ultraman World Championships.