Is water enough for long runs, or do runners need electrolyte drinks? 

If you’ve ever wondered what to drink during a sweaty session, you’re in the right place. 

When you sweat, you lose water and electrolytes like sodium, potassium, and magnesium, which keep your muscles working and you in balance.

This article covers the best electrolyte drinks for runners, how they work, when to use them, and which formulas are worth your money, or easy to make at home.

What Are Electrolyte Drinks

Electrolyte drinks are packed with minerals, like sodium, potassium, magnesium, and calcium, that we lose through sweat.

Electrolytes regulate fluid balance, prevent neuromuscular dysfunction (like cramping), and provide proper communication between nerves and muscles. Maintaining electrolyte levels is what is needed for every athlete’s performance.

Why Runners Need Electrolytes

According to Dr. Raj Jutley, runners can lose from 300–2,400 mg of sodium per liter of sweat. Without proper replacement, you may experience:

• Dehydration
• Muscle cramps
• Dizziness
• Decreased performance

That’s why drinking only water during intense runs can sometimes make you feel worse, diluting your electrolyte levels instead of restoring them.

When Should Runners Drink Electrolytes

Not every run requires electrolyte drinks. In fact, for short runs under an hour, plain water is usually enough to stay hydrated. However, once your workouts go beyond 60 minutes or if you’re running in hot, humid weather, you start losing significant amounts of sodium and other electrolytes through sweat.

Runners should consider drinking electrolytes during:

• Long runs over 60 minutes
• Intense workouts like tempo runs or intervals
• Hot and humid conditions
• Trail runs or races with elevation gain
• Back-to-back training days

Even if you’re not running for very long, you might still benefit from electrolytes if you tend to sweat heavily or feel muscle cramps, dizziness, or fatigue after a run. Some runners also use electrolyte drinks before a long workout, known as “preloading,” to start hydrated.

Planning your next long run? Check out our half-marathon training plan for beginners to stay prepared.

Overview

Nuun Sport is a portable, drop-in tablet that turns your water into a lightly flavored electrolyte drink. It contains minerals like sodium, potassium, and magnesium, and just 1 gram of sugar per serving, making it a healthy and low-calorie choice.

Runners love how easy it is to carry during travel or on-the-go runs. It has a variety of flavors, like Lemon Lime and Strawberry Lemonade. Each tube includes 10 tablets, and one tablet is perfect for 500 ml of water.

Overview

Tailwind is a drink mix powder made for long-distance runners. It combines electrolytes, simple carbohydrates, and calories in one solution, so you don’t need extra gels or snacks during your long run. It’s designed to be gentle on the stomach and easy to digest, even on race day.

Each serving includes 310 mg of sodium and 25 grams of carbs. You can just mix it with water, and you’re ready to go. Flavors include Berry, Mandarin Orange, and Naked (unflavored).

Overview

LMNT is a high-sodium, sugar-free electrolyte mix built for runners who sweat a lot or follow a low-carb or keto diet. Each packet delivers a powerful hit of 1,000 mg sodium, plus potassium and magnesium, without any sugar, caffeine, or artificial ingredients.

LMNT comes in bold flavors like Citrus Salt, Watermelon Salt, and Raspberry Salt. It’s salty by design to replace what you lose through sweat, especially on hot or high-mileage days.

Overview

This isn’t your regular store-bought Gatorade. Gatorade Endurance Formula is created specifically for athletes and long-distance runners. It has more sodium (300 mg) and potassium (140 mg) than classic Gatorade, which makes it a better option for serious training or racing.

It does contain sugar (about 22 grams per serving), so it gives you quick energy as well as hydration. You’ll often find this formula at race aid stations, so it’s good to train with it if you’ll be racing with Gatorade on the course.

Overview

Skratch Labs focuses on clean, natural ingredients. Their Hydration Mix is made with real fruit powder, not artificial flavoring, and includes the right balance of electrolytes and simple sugars to hydrate without upsetting the stomach.

Each serving provides 380 mg of sodium, 19 grams of sugar, and comes in refreshing flavors like Lemon & Lime, Orange, and Raspberry. It’s also one of the most stomach-friendly options available.

How to Choose the Right Electrolyte Drink for You

Use this checklist:

Run Duration:

Short runs = low sodium | Long runs = high sodium + carbs

Sweat Rate:

Heavy sweater? Go for at least 700–1,000 mg of sodium per serving

Diet Type:

Keto/low-carb? Use zero-sugar drinks like LMNT

Flavor & Tolerance:

If you have a sensitive stomach, pick clean ingredients like Skratch or Nuun