Can salt tabs help your race performance?

Are salt tabs key to your race-day success, or just another overhyped supplement?

In distance races, the right nutrition can be your secret weapon—or your Achilles’s heel. Among the arsenal of strategies used by endurance athletes, salt tablets spark some of the most heated debates. Do these tiny tabs hold the key to conquering those tough miles or are they just another fad? Let’s explore the science behind salt tabs and discover whether you actually need them—and how much is enough to keep you going strong.

Understanding electrolyte balance

During long runs, especially in hot and humid conditions, your body sweats out not just water but also vital electrolytes, including sodium (sodium chloride). Sodium is crucial for maintaining fluid balance, nerve function and muscle contractions. In extreme cases, losing too much sodium through sweat without replacing it can lead to hyponatremia (which is dangerous). Salt tablets help replace the sodium lost during prolonged physical activity, preventing electrolyte imbalances that can lead to muscle cramps, fatigue and worse.

How much do you need?

The amount of sodium you need during a long distance race will vary widely depending on factors such as your sweat rate, the race conditions and your individual physiology. On average, runners lose about 500 to 1,500 milligrams of sodium per litre of sweat. However, research suggests that the need for salt supplementation isn’t universal, with some studies indicating that for most runners, normal hydration with electrolyte-rich fluids is sufficient to maintain sodium balance. Salt tabs may be more useful for people who sweat heavily or those running long distances in extreme heat, where sodium losses are more pronounced. It’s also crucial to remember that taking too much sodium can lead to gastrointestinal issues or increased thirst, so it’s essential to tailor your intake to your specific needs.

Finding the right balance

If you decide to use salt tabs during your ultra, it’s essential to experiment with them during training. Start by understanding your sweat rate—some experts suggest weighing yourself before and after a run to gauge how much fluid and sodium you’re losing. From there, you can determine whether you need to supplement with salt tablets and in what quantity. Typically, athletes might take one salt tab every 60 to 90 minutes during a marathon or ultra, but this can vary widely. Listen to your body, monitor how you feel and adjust your strategy as needed.

posted Monday August 19th
by Keeley Milne