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or powder form. In recent years, effervescent tablets and concentrated packets have been added to the sports drink repertoire. These new-format sports drinks are often calorie-free. The wide range of sodium (50 to 200mg) and potassium (15 to 100mg) content per 8-ounce serving can make it difficult to calculate your exact electrolyte intake from beverages. Therefore, I recommend relying on electrolyte tablets even if you are hydrating with sports drink, but adjusting for the sports drink’s electrolyte content by taking the electrolyte tablets less frequently than recommended. You should be able to handle a slight excess in electrolytes. Review the water–electrolyte balance table for guidance regarding further details on hydration and electrolyte replacement.

While electrolyte supplementation, whether in the form of a beverage, food, or a pill, works well for many runners, there are two ways that you can reduce your electrolyte requirements. First, reduce the amount of electrolytes and, in particular, sodium in your diet. It has been shown that over time, a low-sodium diet can lower the concentration of sodium in sweat, which means you require less sodium intake during exercise. Second, regular exposure to high temperatures reduces the concentration of sodium in sweat. The greatest reduction is seen in those who were not previously heat-acclimated.

Water–Electrolyte Balance table

Hydration: HIGH Electrolytes HIGH Hypernatremia with overhydration Likelihood: Very rare Symptoms: * Weight is up a few pounds or more * Thirst is high; salty foods taste bad * Possible mental confusion * Hands may be puffy * Shortness of breath, rapid heart rate * Food acceptance is poor Causes: Overconsumption of salt, probably from a combination of sources What to do: Stop electrolyte intake. Drink only to wet mouth until weight is normal. Hydration: OK Electrolytes HIGH Hypernatremia Likelihood: Rare, transitory if water available Symptoms: * Weight is normal * Thirst is high; salty foods taste bad * Mouth is not very dry Causes: No access to water, or voluntary restriction of water intake; body electrolytes concentrated by loss of water What to do: Drink water to satisfy thirst, so that excess electrolytes are removed by sweating and urination. Restrict salt intake until excess is urinated and sweated out. Hydration: LOW Electrolytes HIGH Hypernatremia with dehydration Likelihood: Moderate Symptoms: * Weight is down a few pounds or more * Thirst is high; salty foods taste bad * Mouth and skin are dry * Food acceptance is poor * Absence of urination Causes: No access to water or voluntary restriction of water intake; body electrolytes concentrated by loss of water What to do: Get access to water and drink. Restrict electrolytes until weight is near normal.

Hydration: HIGH Electrolytes OK Overhydrated Likelihood: Moderate Symptoms: * Weight is up a few pounds or more * Wrists and hands are probably puffy * Stomach is queasy * Thirst is low; salty foods taste normal * Mouth is moist;can spit Causes: Fluid intake in excess of needs What to do: Drink only to wet mouth until weight is near normal. Hydration: OK Electrolytes OK Proper hydration and electrolyte balance Likelihood: Common Symptoms: * Weight is stable or slightly down * Stomach is fine; food acceptance is normal * Mouth is moist;can spit; skin is normal * Cramps: none * Urination is normal Causes: Proper water and electrolyte intake What to do: Continue with hydration and electrolyte practice unless conditions change. Hydration: LOW Electrolytes OK Dehydration Likelihood: Common Symptoms: * Weight is down a few pounds or more * Thirst is high; salty foods taste normal. * Mouth is dry, food acceptance is poor * Skin is dry and may tent if pinched * May have dizziness on standing up * May have cramping * Mental performance may be affected Causes: Insufficient fluid intake What to do: Drink sports drink with electrolytes, or water.

Hydration: HIGH Electrolytes LOW Hyponatremia with overhydration DANGEROUS! Likelihood: Moderate Symptoms: * Weight is up a few pounds or more * Wrists