Have you ever thought of salt and health as a partnership? Salt often gets a bad reputation, as we’re frequently warned about the high sodium content in our food. While it's true that too much salt can be harmful, completely eliminating it from our diets can be just as detrimental.

While many people do consume too much salt in their fast food, fatty, convenience food diets, athletes, especially runners, face a different challenge. Runners often have lower sodium levels and may need to take salt/ hydration supplements to compensate for the loss. Understanding this balance is key to unlocking salt's potential benefits, particularly for those engaged in high-endurance activities.

What Do Hydration Supplements Do For Runners?

Sweating is generally beneficial for runners, especially those who run to lose weight. However, sweat contains sodium, an essential element for maintaining proper blood pressure and regulating how water moves throughout the body.

However, consuming too much salt increases the risk of high blood pressure, which can lead to serious health issues like diabetes, heart attacks, blood clots, kidney damage, and stroke.

While many people struggle with high blood pressure, runners often face the opposite issue—low blood pressure. Sodium is an electrolyte, along with magnesium, calcium, potassium, and chloride. These electrolytes play a crucial role in regulating fluid balance in cells, as well as supporting nerve and muscle function. During a run, runners lose sodium through sweat, which is rich in salt. The recommended daily sodium intake is around 2,300 milligrams, but runners can lose approximately 3,000 milligrams in just an hour of running, depending on factors like weather and individual sweat levels. This is where hydration supplements, such as Salt Supplements, become essential to help replenish what's lost.

The Effects of Low Electrolytes

Okay, so how do you know you’re losing sodium at a heightened rate? What’s the difference between getting your average sweat on, and entering a dangerous zone? 

Occasionally, salt deposits can accumulate on your skin and workout clothes, indicating significant salt loss. You might suddenly crave salty foods like potato chips, pretzels, or french fries. Along with these cravings, you may experience muscle cramps or spasms, headaches, dizziness, or lightheadedness, and fatigue that sets in more quickly than usual. In more severe cases, you might also feel nauseous, have trouble focusing, or notice an irregular heartbeat—all signs that your electrolyte levels are dangerously low and need replenishing.

When going on a substantial run, staying hydrated is essential, but reaching for straight up water might not be the answer. Too much water in your body and not enough salt creates a dangerous imbalance. Not only are you failing to replenish essential electrolytes, but the increased water intake dilutes the remaining electrolytes in your body, reducing their effectiveness and allowing fatigue to set in more quickly.  This is where hydration supplements come into play, helping to restore the balance by providing the necessary electrolytes to keep you going strong throughout your run.

When analysing performance in sport, identifying the best supplements for runners is essential, and hydration salts play a key role in supporting overall health. Without properly restoring sodium levels, runners may face a range of issues related to low electrolyte balance, such as fatigue, dizziness, muscle cramps, and impaired performance. 

Benefits of Salt as the Best Supplement for Runners 

Sodium is absolutely one of the best supplements for runners. While hydration salts are not essential, they come with many advantages. 

Performance

Sodium is one of the most important supplements for runners because it helps maintain proper fluid balance in the body. This is crucial for keeping muscles hydrated and functioning efficiently during long runs. Sodium also supports nerve function and aids in muscle contraction, helping runners maintain endurance and performance throughout their workout.

Preventing Cramps and Fatigue 

Hydration supplements offer significant advantages by replenishing sodium lost through sweat. This helps reduce the risk of muscle cramps, dizziness, and fatigue, which are common problems for runners during intense or prolonged activity. Keeping sodium levels in check allows you to sustain your energy levels and avoid early fatigue.

Electrolyte Imbalance and Recovery

Runners who sweat excessively or run in hot weather are at a higher risk of electrolyte imbalances, which can affect overall performance. Hydration supplements help restore this balance by providing sodium and other key electrolytes, making recovery quicker and preventing dehydration-related issues like headaches and nausea.

Reduce Risk of Hyponatremia 

By replenishing sodium during your runs, you can also prevent serious conditions like hyponatremia, which occurs when sodium levels drop too low. Symptoms of hyponatremia include vomiting, confusion, and muscle spasms, and in extreme cases, it can lead to seizures or coma. Proper sodium intake helps you avoid these dangerous consequences.

To take SALT!, simply dissolve the recommended dose in 500-750ml of water and consume it before, during, or after your run to help replenish lost sodium and support hydration. Be sure not to exceed the recommended dose, and remember, SALT! works best as part of a balanced diet.

Check out our full range of hydration supplements here, or get in touch with any more product queries!