You don’t need electrolytes, but there are certain instances where they are good to have after a run. Those who run casually (not professionally) and make sure to eat a diet rich in healthy nutrients shouldn’t need to replenish anything on a regular basis.
That being said, if you know you tend to sweat a lot, you’re running on an especially hot day or run for over an hour, you could do well to have a sports drink enhanced with electrolytes approximately an hour before and every so often during.
The purpose of electrolytes is to replenish the body after it has lost valuable nutrients - you only need to replace this if you have sweated exponentially. That being said, it’s easy to tell if you could do with some additional hydration after a run.
If in the summer - or at any time, really - you find you’re absolutely exhausted after a run, where normally you would feel tired but refreshed and ready to take on the rest of the day (after a shower!) it’s possible that you need more nutrients.
Side effects of having too few of those important nutrients include nausea, fatigue and dizziness, amongst other more serious ones in particularly bad scenarios. So, if you’re sick and dizzy post-run with no idea why… get some electrolytes!
However, even if you don’t necessarily feel like you need an extra boost, it’s always good to have one anyway, just in case your body needs something you have accidentally sweated away.
Is Liquid IV good for runners?
Absolutely! As sports drinks, they have several functions, one of which is to replenish electrolytes and other lost nutrients whilst rehydrating runners. There are plenty of flavors and variants to try; all you have to do is pour the powder into your bottle!
According to their website, just one pack of their premium formula in 16 ounces of water works out as the equivalent of drinking two or three BOTTLES of water alone - with more than three times the electrolytes found in the average sports drink.
Given the sachets are small and slender, they’re great to slip in a pocket or pouch whilst you’re running, so you can always have one with you just in case you need an extra boost. Their quality powders ensure you absorb everything faster, too.
Suitable for vegans, as well as being soy free, gluten free, non-GMO and made in the USA, you can’t get better for your body (or your wallet) than buying a pack of Liquid IV sticks. Plus, with every purchase, another is donated to someone in need!
What is the best electrolyte drink for runners?
That depends on a lot of factors, many personal! There are hundreds of sports drinks, hydration packs, and powders designed to refresh and rehydrate your body after a run, so it can be difficult knowing which one you should choose.
When you need to recover after a heavy run or gym session, this GU Recovery Roctane Protein drink gives your muscles everything they need to return to normal function. With glycogen, proteins, sodium, and more, it replaces everything lost!
You can get it in either Chocolate or Vanilla - it’s essentially a healthy milkshake! If you want to up the ante and make things even more delicious, you could blend it up with frozen banana for a refreshing post-run treat. Who needs dessert?!
For those who like to compete in marathons or longer runs, you may be interested in Skratch Labs and their hydration mix - there are 21 grams of carbohydrates in every single scoop, as well as multiple sugars, all quickly absorbed into your bloodstream.
Another good thing about Skratch is that they don’t use any artificial flavors or chemicals - everything you taste is real fruit. They are delicious and nutritious, without being in any way vicious to your body, what more could you ask for?
Do you find that your stomach is too sensitive for hydration powders, and you end up running to the bathroom rather than the finish line? Maurten Drink Mix was created by a Swedish Ironman and Triathlete champion who happened to struggle with this.
Using a patented hydrogel formulation, this clever source of electrolytes transforms your liquid into a kind of jelly once it hits the stomach. This prevents any unpleasant feelings and ensures all of those carbs can be absorbed without you needing to hurl.
For exercising in especially hot situations, it’s back to our friends at Liquid IV for their special Hydration Multiplier - which helps you manage your needs for both h2o and electrolytes by combining both and upgrading your ordinary water significantly.
With 500mg of sodium and 370mg of potassium in every single packet, their Cellular Transport Technology combines a ratio of World Health Organization science-backed glucose and electrolytes to keep you running at your best, every single time.