As a dedicated runner, you’re likely no stranger to training in the heat, whether for endurance, triathlons, or sprinting. Warm-weather training camps are a common part of your regimen, regardless of your discipline. Typically, these camps take place during the "cooler" months—early in the year or into spring—but even then, the temperatures are often significantly higher than what you're used to in the UK.

Beyond structured training camps, there are plenty of other reasons runners find themselves braving the heat. With global warming steadily raising temperatures worldwide, running in warmer conditions is becoming more common everywhere. Additionally, many people continue their training routines while on holiday in hotter climates, or after relocating to warmer regions. Whatever the reason, adapting to heat has become an essential part of modern running for many athletes.

When we run in the heat, we sweat more, leading to a loss of essential salts. One of the most effective ways to replace these is through electrolyte replacements, helping to keep your body balanced and hydrated.

What is Considered an Electrolyte Replacement Drink?

An electrolyte replacement drink replenishes essential minerals, known as electrolytes, that are lost through sweat, and we sweat excessively, when running in very hot climates. These electrolytes include sodium, potassium, calcium and magnesium, which are critical for maintaining fluid balance, muscle function, and nerve signalling in the body. 

Also known as hydration salts, electrolyte replacements help maintain the body’s fluid balance, support muscle function, prevent cramps, and ensure optimal nerve function, especially during periods of intense physical activity or heat exposure.

One convenient way to restore these minerals is by mixing a sachet of Salt! with water, providing an easy and effective way to rehydrate and rebalance your body’s electrolytes during or after intense exercise.

SALT! is a refreshing electrolyte drink specifically formulated to provide maximum hydration benefits for athletes, but it's also versatile enough to support those following keto or paleo diets, or for managing jet lag and hangovers. Each box contains 20 sachets, with each serving providing 750mg of sodium, 300mg of potassium, 60mg of magnesium, and 50mg of calcium—key electrolytes lost during intense exercise. With only 2 calories per serving and natural flavouring, SALT! is an easy-to-use supplement designed to be dissolved in 500-750ml of water for optimal hydration.

What Happens To Our Bodies When We Run in Heat?

Proper hydration is absolutely crucial when running in heat. Without getting your hydration spot on, your body can struggle to regulate its temperature, leading to dehydration, fatigue, muscle cramps, and even heat-related illnesses like heat exhaustion or heat stroke. 

The Best Time of Day to Take a Hydration Supplement 

Firstly, it’s absolutely fine to take a hydration supplement daily, should that be what you require, depending on exercise levels. We find athletes using hydration supplements regularly, and it’s completely appropriate for those who engage in high levels of physical activity or have high sweat rates. Athletes can lose significant amounts of electrolytes, especially sodium, through sweating during exercise, and replacing these electrolytes is crucial for maintaining fluid balance, nerve function, and muscle performance.

SALT! provides a concentrated source of sodium, making it an efficient and convenient way to replenish lost electrolytes. 

Athletes considering daily electrolyte replacement should consult with a qualified sports nutritionist or registered dietitian to assess their individual needs and ensure they are taking the appropriate amounts for their specific activity levels and sweat rates.

The best time to take a hydration supplement depends on your activity and hydration needs. Ideally, take it 30–60 minutes before exercise to prepare your body, during prolonged or intense activity to maintain electrolyte balance, or after workouts to replenish lost fluids and aid recovery.

Do You Need To Take an Electrolyte Replacement When Running in Hot Temperatures?

Many people actually overlook the power that salt has in rehydrating you, but it's a key component in maintaining the body’s electrolyte balance. Sodium plays a vital role in helping the body retain water, ensuring proper hydration at a cellular level. Without adequate salt intake, especially when sweating heavily, you may struggle to absorb fluids effectively, which can lead to dehydration and hinder performance.

Yes, taking an electrolyte replacement when running in hot temperatures is highly recommended. In hot conditions, your body sweats more, leading to a significant loss of electrolytes like sodium, potassium, and magnesium, which are crucial for maintaining hydration, muscle function, and preventing cramps. Replenishing these electrolytes helps maintain your body’s balance, prevent dehydration, and support optimal performance during prolonged or intense exercise in the heat.