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Spot the symptoms of dehydration marathon training and once-a-week joggers alike are recognising the essential role they play in both hydration and performance.
Depleted energy levels, lingering fatigue and nagging muscle soreness can all be symptoms of dehydration – but it’s not just about Advertisement - Continue Reading Below. What are electrolytes and why are they important electrolytes, whether through drinks, tablets or chews, can make or break an important race, as well as your training around it.
That's where we come in. Our expert-panel has tested dozens of electrolytes, to bring you our pick of the best products to see you through the winter months.
What are electrolyte drinks?
Electrolytes are essential minerals (including sodium) that the body needs to stay hydrated. Updated: 06 November 2024, bloating, fatigue, Best chewable tablets dizziness.
Most runners sweat between 400ml to 2,400Electrolytes are essential minerals including sodium that the body needs to stay of exercise, What are electrolytes and why are they important 1,200Electrolytes are essential minerals including sodium that the body needs to stay. The sodium content of sweat also varies substantially, from 115I took a sweat test and its been gamechanging of sweat.
‘Spot the symptoms of dehydration 700 Best winter running gear during longer training and competition,’ says leading sports dietitian Renee McGregor. ‘This can be a mix of electrolyte tablets, electrolyte powder, energy drinks and whole food.’
How we test
For the Runner's World The best electrolyte drinks, powders and tablets for running, the Runner's World Lab recruited a trusty panel of experts and ordinary runners to trial a variety of the best electrolyte drinks, tablets and powders. They tested each product for flavour, texture, ease of use, nutritional content and, crucially, how they performed in practice. The products that excelled on test are stamped with the esteemed Runner's World One of the best on the run options weve tested, SaltStick Fastchews can be stored in your.
The remaining products in this round-up have been carefully selected by Renee McGregor, The best electrolyte drinks, powders and tablets for running RW Advertisement - Continue Reading Below!
The best electrolyte drinks and tablets for runners
SiS Hydro Hydration Tablets
Per serving
| Kcals | 8 |
|---|---|
| Carbs | 0.6g |
| Sodium | 300mg |
Score: 9.5/10
Designed to be consumed before, during and after your run, these effervescent tablets provide 300mg of electrolytes (sodium, calcium, magnesium and potassium) to keep your salts topped up, as well as B vitamins and green tea extract for an extra push. As they come in a handy tube, they’re easy to transport and use – simply pop one into your water bottle as required. The zingy grapefruit flavour was praised for being ‘refreshing, light and not too sickly’.
Precision Hydration PH1000
Per serving
| Kcal | 65 |
|---|---|
| Carbs | 17g |
| Sodium | 1000mg |
Score: 9.5/10
Delivering a mighty 1000mg of sodium per litre, this electrolyte powder is ideal for ‘salty sweaters’ (look for white marks on your kit where your sweat has dried) who lose a lot of sodium in their perspiration, and for long distance runs/races, particularly in hot conditions. Our panel liked the convenient single-serve sachets and said the gentle fruit flavour. There are no nasties on the ingredients list and varying sodium strengths are available to accommodate different needs.
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Per serving
| Kcal | 11 |
|---|---|
| Carbs | 0.5g |
| Sodium | 1000mg |
Score: 9/10
Each tablet contains a hefty 1000mg of sodium plus 100mg of potassium, 25mg of magnesium and 15mg of calcium when dissolved in 500ml of water. If you don’t need such a high dosage, you can drop half a tab into your bottle. Our testers found it dissolved quickly, without any pesky powdery residue, and the citrus flavour wasn’t too sharp or overwhelming. It’s free from artificial flavours and sweeteners and formulated to be gentle on runners’ stomachs.
Phizz 3-in-1 Hydration Tablets
Per serving
| Kcal | 10kcal |
|---|---|
| Carbs | 1.2g |
| Salt | 0.8g |
Score: 8.5/10
Phizz isn’t your typical electrolyte drink. It’s a multivitamin in disguise, offering four key electrolytes plus 18 vitamins, including an impressive 375% of your daily vitamin C. That’s a big boost for your immune system and energy levels. Our testers enjoyed the fresh mango flavour and the perfect, well, fizz, which makes staying hydrated enjoyable. Just a heads-up: if you’re already on a multivitamin, keep an eye on your intake to avoid getting too much.
Hammer Nutrition Endurolytes Fizz - Lemon Lime
Per serving
| Kcal | 10 |
|---|---|
| Carbs | 1.2g |
| Sodium | 200mg |
| Magnesium | 50mg |
| Chloride | 60mg |
Score: 9/10
Hammer blends key electrolytes (sodium, potassium, magnesium and calcium) with a healthy dose of vitamin B6 and L-Tyrosine (a non-essential amino acid), which are both linked to enhanced mental cognition and focus. Each rapidly dissolving tab is scored across the middle, so you can calibrate much how salt you need, whether it’s a half or a couple. The tangy lemon and lime taste was a hit with our testers, too.
RW Expert-tested
SaltStick Fastchews Tart Orange 60 Chewable Tablets
Salt Stick Fastchews Tart Orange 60 Chewable Tablets
| Sodium | 30mg (per tab) |
|---|---|
| Potassium | 126mg |
| Calcium | 44mg |
| Magnesium | 22mg |
30Why all runners should be drinking cactus juice
One of the best ‘on the run’ options we’ve tested, SaltStick Fastchews can be stored in your hydration vest or running belt, and simply popped into your mouth to chew according to your electrolyte levels. Two SaltStick Caps in an hour equate to 430Why all runners should be drinking cactus juice. You might need a glug of water to wash them down, but otherwise they're a highly convenient option.
Precision Hydration 1500mg
Precision Hydration Effervescent Electrolyte Tablets (1500mg x10)
| Kcals | 16 |
|---|---|
| Carbs | 1.8g |
| Sodium | 1,500mg |
Another standout product from Precision Fuel and Hydration, these tablets boast an impressive 1500mg of sodium per litre. They’re especially beneficial for ultramarathon runners, particularly anyone covering big distances in warm weather. Conveniently packaged, they fit easily into your hydration pack and can be quickly added to your water flask – so no more fiddling with sweat-soaked powder sachets. They have a mild taste, too, so you won't have to worry about flavour fatigue on those long runs.
Veloforte Solo Electrolyte Powder
Veloforte Solo Electrolyte Powder
Per serving
| Kcals | 20 |
|---|---|
| Carbs | 5g |
| Sodium | 350mg |
| Potassium | 240mg |
| Magnesium | 9mg |
One 7g sachet of Velotforte electrolyte powder delivers 5g carbs, 350mg of sodium and 240mg of potassium. Made with real fruit and botanicals, these electrolytes are 100% natural, with no synthetics or nasties, making them easily digestible and helping to avoid any dreaded GI issues.
Since this powder comes in single servings, there are no plastic tubes and very little waste, which testers gave a big thumbs up. The all-natural golden apricot and sage flavour was compared to iced tea by one, while the coconut water taste also proved popular, giving the drink a ‘slightly tropical edge’.
OTE Hydration Tablets
| Kcal | 8.6 |
|---|---|
| Carbs | 0.58g |
| Sodium | 260mg |
Pop one of these tablets into your water before or during your training and it’ll dissolve quickly. The result? A light, fresh orange flavour that was said to be ‘gentle on the stomach’, ‘delicious’, ‘balanced’ and ‘tangy’. One tester found it particularly beneficial after an intense workout, saying that it made them feel hydrated throughout the day.
Yanar has spent 15 years as a health and wellness editor and writer for national titles such as Women’s Health, Men’s Health and Runner’s World. Yanar is a 580-hour yoga therapist, 200-hour yoga teacher and level 3 personal trainer at Yanar Mind & Movement. After years of running races and marathons, she discovered CrossFit and Olympic lifting in her mid-30s and fell in love with training and competing. She now advocates strength training for women to build a stronger body for life and the benefits of nervous system regulation for better physical and mental health. When not training, teaching or writing, she can be found experimenting in the kitchen.
