The 5 Greatest 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 muse of many of the important capabilities of our our bodies, particularly in folks which might be bodily lively! With out electrolytes, we wouldn’t have the ability to do issues like keep correct hydration, contract our muscular tissues, enable vitamins into and waste out of our cells, or hold an excellent acid/base steadiness.[1]
Now, for more information on electrolytes and the very best electrolyte water manufacturers, I’m going to direct you over to our latest article that talks all concerning the 17 Greatest Electrolyte Water Manufacturers.
However first, please nonetheless stick round to study extra about salt/sodium particularly and all the things you might want to learn about salt tablets for runners! On this article, you possibly can anticipate finding information like: the very 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 not less than 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 nicely, and salt sometimes serves as the principle supply of these electrolytes within the physique.[2]
Between sodium and chloride, they’re accountable for issues like nerve and muscle operate, blood stress 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 weight-reduction plan to maintain our our bodies functioning. Nevertheless, an excessive amount of salt threat may also 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 vital within the physique on the whole, 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 can even influence your athletic efficiency. Sodium helps keep your electrolyte (blood salt) concentrations which helps hold the blood flowing and best stress in your veins and arteries. On high of that, sodium helps stimulate thirst and reduces urine manufacturing, finally decreasing fatigue, muscle cramps, and the danger of other forms of medical issues that could be related to endurance sports activities, similar to operating.[5]
Due to this, there are various salt tablets for runners to assist them get sufficient sodium in earlier than a long term.
However now, are you questioning, what’s the greatest salt for hydration?
What’s the Greatest Salt for Hydration?
There are literally fairly just a few forms 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-reduction plan and can also be probably what you’ll discover in salt tablets, however are there higher choices on the market? To be sincere – sure.
In regard to how desk salt capabilities within the physique, it helps with water and fluid steadiness, however it’s sometimes extremely processed, that means it has been stripped of naturally-occurring minerals and infrequently incorporates a wide range of chemical substances.
Due to this, we frequently suggest a extra pure salt that isn’t almost as processed and nonetheless incorporates essential minerals important for attaining and sustaining optimum well being.
Our Favourite Salt
Our private favourite is Redmond’s Real Salt. Mined naturally in Redmond, Utah, this salt is unrefined and nonetheless incorporates 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 nice possibility, so please don’t really feel like you might want to throw it out and rush to go purchase a brand new type! However we additionally wouldn’t be doing our job if we didn’t inform you of higher choices.
Is Himalayan Salt for Runners a Good Thought?
We talked about how unrefined salts, similar 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 incorporates all its naturally-occurring minerals, it incorporates extra than simply sodium and chloride. That is useful as a result of whereas sodium is essential, it’s additionally essential that you simply keep ample shops and steadiness 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 ensure you aren’t solely getting sufficient sodium however electrolytes as a complete!
How A lot Salt to Add to Water for Hydration
We now have 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 might need seen this coming…however the quantity of salt you want will depend on 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 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 research 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 price (WBSR) and price 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 sorts of athletes!
Really useful Quantities
Once more, it’s almost unattainable to offer you a simple reply to how a lot salt you might want to add to your water since it’s impacted by a wide range of elements listed above. Nevertheless, analysis states {that a} normal 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 research 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 can even influence how a lot sodium you want.
Through the second half of the menstrual cycle (luteal part), your physique pushes extra sodium out as a result of you’ve got greater progesterone ranges. Due to this, you want extra sodium and further electrolytes.[8]
Whereas salt tablets are an awesome instrument, 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 through salt tablets on the course.
How Many Salt Tablets Throughout Marathon Races Ought to You Devour?
Our FWDfuel staff 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 will depend on 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:
- What’s the salt content material of the model of salt pill for runners you’re utilizing?
- What’s the temperature and humidity of the race you’ll be operating in?
- What’s your pace? (Slower runners spending extra time within the warmth will probably lose extra fluids – this results in extra salt tablets for runners)
- Are you a heavy sweater?
- Have you ever had a sweat evaluation?
Slower runners and/or heavy sweaters in a sizzling/humid setting will clearly want extra salt tablets than others. Moreover, in case your salt tablets have a decrease salt content material, chances are you’ll have to devour extra of them.
To get extra steerage on this, we really useful assembly with a diet coach who may also help interpret these elements and create a hydration plan to your private wants! Along with a hydration plan, a diet knowledgeable might additionally assist assess when you may profit from further dietary supplements similar to UCAN superstarch or NAD-boosting dietary supplements to assist assist vitality and endurance whereas exercising.
The Greatest Salt Tablets for Runners Record
Ahhhh..finally. We now have made it to our listing of the very best salt tablets for runners.
Should 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 and marketing ways to make them look like they’re the absolute best selection.
You additionally might need seen that lots of the salt tablets include 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 seemed into the nitty-gritty particulars and have compiled a listing of our favourite salt tablets (or salt pill substitutes) for runners so that you don’t must!
So, let’s get into it!
Safrel Sodium Chloride Tablets
These unflavored salt tablets are manufactured from simply sodium chloride and include no different minerals. Safrel sodium chloride tablets could be best for runners who’re heavy sweaters but in addition may lack some salt of their weight-reduction plan, 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 straightforward method to replenish sodium shops earlier than beginning that long term.
If we refer again to the tough estimate of salt wanted for hydration, you would wish about 2-3 tablets in 1L of water. Preventatively is healthier – 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 in the course of the run.
At a value level of ~$13.00 for 300 tablets, this can be a budget-friendly method to incorporate salt tablets into your operating routine.
PolyFit
Keep in mind these alternate options to desk salt we talked about earlier? Nicely..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 long term, since they’re made with Himalayan salt, however additionally they include different essential 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!
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 possibly can at all times add ~0.5 teaspoon of Himalayan salt to 32oz of water for the same impact!
Electrolyte Tablets
Literal salt tablets, that means those that simply include 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 above, all electrolytes are vital in key hydration and operating efficiency. Moreover, most merchandise marketed as “salt tablets” additionally include different minerals like potassium, magnesium, and so forth. We all know that is completely deceptive to the patron and this is the reason it’s at all times vital to learn labels and lists of substances.
These sorts of “salt tablets” that include different minerals are actually electrolyte tablets. Electrolyte tablets are sometimes much more useful to runners as they produce other essential vitamins to maintain you operating longer!
Should you just like the pill kind 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 might carry them over to this one for a refresher!
Nuun
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 incorporates 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 overlook to say that also they are vegan, gluten-free, and licensed Kosher?
NOW Effer-Hydrate Effervescent Hydration Tablets
Whereas NOW’s tablets are similar to Nuun’s electrolyte profile sensible, they do have one key distinction – carbonation!
One in every of their tablets provides you carbonated hydrating goodness to maintain you going all through your complete run.
If you’re somebody who loves carbonation but in addition is aware of the significance of hydration earlier than a run, NOW provides you the very best of each worlds.
Nevertheless, if you’re a heavy sweater this subsequent suggestion could also be greatest for you.
Precision Hydration Ph 1500
Once more, if you’re a heavy sweater, occurring a long term (>2hr), susceptible to cramping and/or fatigue, and even the entire above – these Ph 1500 tablets are your new greatest 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 very best salt tablets for runners are merely a complement meant to assist an already sound behavior of hydrating recurrently. Correct hydration must be finished persistently to not solely cut back the danger of dehydration however to additionally assist increase cleansing.
If a bit gritty texture doesn’t trouble you, be happy to get your arms on some salt (ideally Redmond’s), and add it to your water your self pre and/or post-run! Nevertheless, when you want a bit extra style and a greater texture,be sure you take a look at our posts on the very 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 frequently see in runners is a big quantity of fatigue when constructing mileage as a result of undereating and underfueling. Don’t overlook to recurrently work on boosting your protein consumption with complete meals, pure protein bars, and high-quality grass-fed whey protein to attain optimum restoration.
References
- https://pubmed.ncbi.nlm.nih.gov/31082167/
- https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/
- https://www.hsph.harvard.edu/nutritionsource/chloride/
- https://manoa.hawaii.edu/exploringourfluidearth/chemical/chemistry-and-seawater/salty-sea/weird-science-salt-essential-life
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8955583/
- https://redmond.life/blogs/live-your-journey/the-difference-between-redmond-real-salt-celtic-and-himalayan-salt
- https://www.tandfonline.com/doi/full/10.1080/02640414.2019.1633159
- http://www.ijpsr.info/docs/IJPSR10-01-10-04.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8955583/