Electrolyte drinks replace the sodium, potassium and magnesium you lose in sweat during exercise. For most training sessions under an hour, water is enough. Once you push past 60 to 90 minutes, or train in the heat, an electrolyte drink helps you hold onto fluid and finish the session feeling better than water alone. Here is what to look for, what to skip, and how to make your own, from an accredited exercise physiologist at our Samford gym.
When you actually need electrolyte drinks
Most people overestimate how much they need. Use this as a guide:
| Situation | What to drink |
|---|---|
| Gym session under 60 minutes | Water |
| Run or ride of 60 to 90 minutes | Water, or an electrolyte drink if it is hot |
| Training over 90 minutes | Electrolyte drink with some carbohydrate |
| Race day (half marathon or longer) | Electrolyte drink, practised in training |
| Hot day, heavy sweater | Electrolyte drink even for shorter sessions |
What to look for in an electrolyte drink
The three things that matter are sodium, a small amount of carbohydrate, and taste you will actually drink. Sodium is the main electrolyte lost in sweat, roughly 500 to 1,500 mg per litre depending on the person. A good electrolyte drink sits somewhere in that range per litre. Some carbohydrate (20 to 40 grams per litre) helps your gut absorb the fluid faster and tops up energy for longer sessions.
Skip anything with a long ingredients list of vitamins, aminos or caffeine. They add cost without adding much. A simple formula works.
Drinking electrolyte drinks the right way
Drinking electrolyte drinks is not about sculling a bottle at the end. Sip steadily through the session, roughly 150 to 250 ml every 15 to 20 minutes for longer efforts. Start early. By the time you feel thirsty, you are already behind.
For a long run, carry a small bottle or plan a loop past a water fountain where you have left a bottle. Our marathon running plan includes fuelling detail for the long run.
Make your own electrolyte drink
A homemade version costs almost nothing and works well:
- 500 ml of water
- A quarter teaspoon of table salt (about 600 mg sodium)
- A tablespoon of honey or maple syrup (about 15 g carbohydrate)
- A squeeze of lemon or lime for flavour
Mix it the night before and keep it in the fridge. Adjust the salt up if you are a heavy sweater or training in Queensland’s summer.
Signs you are low on electrolytes
- Muscle cramps during or after training
- A headache that starts midway through a session
- Feeling flat or dizzy despite eating well beforehand
- Salt stains on your shirt or cap after a run
These are common in summer and in anyone who sweats heavily. If you notice them, add an electrolyte drink to your next session and see if they settle. Our guide to feeling sore after the gym covers the muscle side of recovery.
Electrolyte drinks vs sports drinks
A sports drink is an electrolyte drink with more sugar, typically 60 to 80 grams per litre. That extra carbohydrate is useful during a race or a very long session, but it is too much for a normal training hour. For everyday use, a lower-sugar electrolyte drink or the homemade version above is a better fit.
Before and after training
For most sessions, a glass of water and a good pre workout snack is all you need beforehand. After training, eat a normal meal with some salt, and drink water with that meal. You do not need a special recovery drink if you eat well within a couple of hours.
When to get it checked
If you cramp regularly despite good hydration, feel faint during moderate exercise, or notice your performance dropping in the heat despite drinking well, it is worth having someone look at your training load and nutrition together. An exercise physiologist can assess your sweat rate, review your plan, and make sure the issue is hydration and not something else.