When you run, you lose water and sodium in sweat, plus smaller amounts of potassium, calcium and magnesium. How much depends on the distance, the weather and how salty a sweater you are. This page covers when electrolytes come into it, how much to plan by run length, and which SaltStick product fits which run.
When to take electrolytes on a run
For most people, a run under an hour in mild weather needs nothing more than water, if that. Electrolytes start to matter as runs get longer and hotter: long runs, half and full marathons, trail races and ultras, and summer sessions where you finish with salt on your face and cap.
Take them on a schedule rather than waiting until you feel off. Sodium and fluid go together, so drink to thirst alongside them, and avoid drinking far more plain water than you need on long days. Set a repeating 30-minute timer on your watch so you don’t have to remember.
How much, by run length
These are the label directions turned into a plan. Adjust for heat and for how much you sweat, and stay within each product’s directions.
| Run | What to plan |
|---|---|
| Under 60 minutes | Water as needed. Electrolytes are optional unless it’s hot. |
| 60 to 90 minutes | FastChews: 2 tablets every 30 minutes, starting around the 30-minute mark. |
| 90 minutes to 3 hours | FastChews as above, plus Energy Gummies (4 gummies every 30 minutes, a packet an hour) for carbohydrate. |
| 3 hours and longer | Both, on a set schedule from early on, with a plan for refilling water. Practise it in training. |
At the label rate, FastChews give you 200mg sodium an hour. An hour of Energy Gummies (one packet) adds 130mg sodium and 36g carbohydrate.
Which SaltStick for which run
FastChews are chewable salt tablets for any run. Two tablets contain 100mg sodium, 30mg potassium, 10mg calcium and 6mg magnesium, with 2g carbohydrate. No mixing and no bottle needed, so they suit races with aid stations and loops where you carry only a soft flask. Ten flavours, including Tart Orange and Lemon-Lime.
FastChews with caffeine: Citrus Burst and Tropical Twist add 15mg caffeine per 2 tablets, a small, easy-to-count amount for the back half of a long run or an early start.
Energy Gummies are for runs long enough that you need fuel as well as electrolytes. Each 8-gummy packet has 36g carbohydrate, 130mg sodium and 40mg potassium. They’re soft chews rather than a gel, so you can eat a few at a time. Try Sour Blue Razz or OMG! (Orange, Mango, Guava).
Vitassium Electrolyte Capsules are flavourless capsules with 500mg sodium per 2 capsules (750mg in Vitassium Extra Strength). They’re designed for daily use rather than as a running product, and should be taken as directed on the label.
Practical tips
- Practise in training. Use long runs to test timing, flavours and how your stomach handles chews on the move. Don’t try anything new on race day.
- Carry them where you can reach them. The FastChews Dispenser is a flip-top case that holds 10 FastChews (8 with caffeine) and opens one-handed. The 10-count packet fits a vest or shorts pocket.
- Count your caffeine. If you use caffeinated FastChews, add them to your coffee and any caffeinated gels.
- Plan for heat. On hot or humid days you’ll sweat more, so start your schedule earlier and plan water stops. More in our guide to running in the heat.
- Know when to stop. Dizziness, confusion, nausea or a headache that won’t go away means stop, get into shade and get help.
Not sure where to start? Grab a few 10-count packets of FastChews and a box of Energy Gummies and test them over your next few long runs. Questions are answered in our FAQ.