Why Dill Pickles and Pickle Juice Are a Secret Weapon for Runners

When ultrarunning star Camille Herron clinched victory at the Ice Age Trail 50 earlier this May, she credited an unlikely trio for her late-race revival: an ice pitcher, a cold beer—and pickle juice.

Around mile 40 of the 50-mile race, heat and humidity hit hard, forcing Herron to take a break. But with a sodium boost from pickle juice, she was back on her feet and flying to the win. “I needed more sodium, so I learned a new trick with the pickle juice. I got going again and felt much better,” she shared on social media.

Herron isn’t alone. Many endurance runners are discovering the benefits of dill pickles and their salty brine. But why does it work?

What Makes Pickle Juice Effective?

1. Sodium Replenishment

When you sweat, your body loses vital electrolytes—especially sodium. Pickle juice is packed with it. One shot can contain up to 500–1000 mg of sodium, helping to restore electrolyte balance quickly.

2. Cramp Relief

Multiple studies suggest that pickle juice can stop cramps within minutes. The theory is that the acidic and salty solution triggers a reflex in the mouth and throat that interrupts cramping signals from the nervous system. It’s not just hydration—it’s neuromuscular magic.

3. Quick Absorption

Unlike sugary sports drinks, pickle juice doesn’t require digestion to be effective. It’s absorbed almost immediately, delivering rapid results during a race.

4. Gut-Friendly for Some

While not for everyone, many runners find that pickle juice is easier on their stomach than processed gels or sweet drinks during ultra events.

Why Dill Pickles?

It’s not just the juice—eating actual dill pickles provides a crunch of salt and hydration in solid form. The vinegar in dill pickles may also aid in reducing blood sugar spikes and promoting a steady energy level, especially in the latter stages of a long race.

Pickles in Daily Practice

Lifetime runner Bob Anderson, founder of My Best Runs, discovered dill pickles and pickle juice several years ago—and never looked back. “I love the taste and it just seems to work in so many different ways,” says Anderson, who eats and drinks from a big jar almost every day.

Pickles have become a staple at aid stations in trail and ultra races. From pickle popsicles to pickleback shots (yes, even paired with beer), the humble cucumber in brine has earned its place in the runner’s toolkit.

As Camille Herron proved, even champions lean on the classics. Whether you’re training for your first ultra or just need a leg up during your next 10K, a little pickle power might be exactly what you need.

posted Friday May 23rd
by Boris Baron