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

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

Electrolytes are the inspiration of many of the important features of our our bodies, particularly in individuals which might be bodily lively! With out electrolytes, we wouldn’t be capable of do issues like preserve correct hydration, contract our muscle tissue, permit vitamins into and waste out of our cells, or preserve a great 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 current 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 all the pieces it is advisable find out about salt tablets for runners! On this article, you’ll be able to 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 an ideal addition to meals/snacks (or at the very least 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 properly, and salt sometimes serves as the principle supply of these electrolytes within the physique.[2]

Between sodium and chloride, they’re liable 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’ll be able to think about, it’s fairly essential for us to get sufficient salt in our weight loss 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 usually, 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 may impression your athletic efficiency. Sodium helps preserve your electrolyte (blood salt) concentrations which helps preserve the blood flowing and supreme 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 danger of different kinds of medical issues which may be related to endurance sports activities, equivalent to operating.[5]

Due to this, there are various 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 just a few styles 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 weight loss 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 infrequently comprises a wide range of chemical compounds.

Due to this, we frequently suggest a extra pure salt that isn’t almost as processed and nonetheless comprises essential minerals important for reaching 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 compounds! 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 tremendous choice, so please don’t really feel like it is advisable 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, equivalent 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 simply preserve ample shops and 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 are usually not solely getting sufficient sodium however electrolytes as a complete!

How A lot Salt to Add to Water for Hydration

We’ve got talked all concerning 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 depends upon a wide range of issues. Gender, stage of the menstrual cycle (for individuals 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 forth.[7, 8]

Analysis exhibits that it’s best to replenish sodium losses whenever you train for longer than 2 hours, are in a scorching local weather, or when your sodium losses are excessive (>3-4g Na+). This identical 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 charge (WBSR) and charge of sweat Na+ losses (RSSL).[7]

This analysis is necessary 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 not possible to present you an easy reply to how a lot salt it is advisable add to your water since it’s impacted by a wide range of components listed above. Nevertheless, 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 unique examine recommends 500-700 mg/L of fluid to scale back threat 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 part of the menstrual cycle may impression how a lot sodium you want. 

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

Whereas salt tablets are an ideal device, one of the best 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 Devour?

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

Just like the above, the reply to this query depends upon 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 velocity? (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 scorching/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 devour extra of them.

To get extra steerage on this, we advisable assembly with a diet coach who will help interpret these components and create a hydration plan in your private wants! Along with a hydration plan, a diet professional might additionally assist assess in the event you may profit from extra dietary supplements equivalent to UCAN superstarch or NAD-boosting dietary supplements to assist help 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 Record

Ahhhh..finally. We’ve got made it to our listing of the perfect salt tablets for runners. 

In the event you 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 very best alternative. 

You additionally might need seen that most of the salt tablets comprise 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 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 need to!

So, let’s get into it! 

Safrel Sodium Chloride Tablets

These unflavored salt tablets are manufactured from simply sodium chloride and comprise no different minerals. Safrel sodium chloride tablets could be supreme for runners who’re heavy sweaters but additionally may lack some salt of their weight loss plan, in the end 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 straightforward method 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 further losses that occurred throughout the run.

At a worth level of ~$13.00 for 300 tablets, it is a budget-friendly method to incorporate salt tablets into your operating routine. 

PolyFit

Bottle of PolyFit salt tablets for runners

Keep 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 method to get your salt in earlier than a future, since they’re made with Himalayan salt, however additionally they comprise different essential 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 an ideal nutrient punch!

Nevertheless, these are ~$17.00 for 100 tablets, so not fairly as simple on the pockets because the Safrel salt tablets. If it’s simpler for you, you’ll be able to 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 comprise 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 a bit of above, all electrolytes are necessary in key hydration and operating efficiency. Moreover, most merchandise marketed as “salt tablets” additionally comprise different minerals like potassium, magnesium, and so forth. We all know that is completely deceptive to the buyer and that is why it’s at all times necessary to learn labels and lists of elements. 

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 essential vitamins to maintain you operating longer!

In the event you just like the pill type however need extra electrolytes, listed below are some nice electrolyte pill choices! We touched on this in a earlier article of ours, however I believed I’d deliver them over to this one for a refresher! 

Bottle of NUUN Sport electrolyte tablets for hydration

Nuun

Nuun! So far as electrolyte tablets go, that is our favourite! Freed from all synthetic elements 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 advisable 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 the perfect of each worlds.

Nevertheless, 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), liable to cramping and/or fatigue, and even all the above – these Ph 1500 tablets are your new finest buddy!

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

Do not forget that the perfect salt tablets for runners are merely a complement meant to help an already sound behavior of hydrating often. Correct hydration must be executed constantly to not solely cut back the danger of dehydration however to additionally assist increase cleansing.

If a bit of 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, in the event you want a bit extra style and a greater texture,be sure you try our posts on the perfect electrolyte water drinks the place you’ll study companies like LMNT that make re-hydrating an unbelievably tasty activity post-run.

Lastly, one factor we frequently see in runners is a major quantity of fatigue when constructing mileage attributable to undereating and underfueling. Don’t neglect to often work on boosting your protein consumption with complete meals, pure protein bars, and high-quality grass-fed whey protein to attain optimum restoration.

References

  1. https://pubmed.ncbi.nlm.nih.gov/31082167/
  2. https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/
  3. https://www.hsph.harvard.edu/nutritionsource/chloride/
  4. https://manoa.hawaii.edu/exploringourfluidearth/chemical/chemistry-and-seawater/salty-sea/weird-science-salt-essential-life
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8955583/ 
  6. https://redmond.life/blogs/live-your-journey/the-difference-between-redmond-real-salt-celtic-and-himalayan-salt 
  7. https://www.tandfonline.com/doi/full/10.1080/02640414.2019.1633159 
  8. http://www.ijpsr.info/docs/IJPSR10-01-10-04.pdf 
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8955583/