One year ago, I hit the “Wall” at 16 miles. Hitting the wall in running means when a runner is completely depleted—barely moving. Hitting the wall for me made me nauseous and dizzy—I would make my distance, but I would come home vomiting and couldn’t eat for at least two hours. I needed to do something. This was when I discovered the importance of electrolytes. 

Electrolytes are a GAME CHANGER!

What Are Electrolytes?

Electrolytes are essential minerals and chemicals in our body, such as Sodium, Potassium, Magnesium, Calcium, Chloride, Phosphate, and Bicarbonate. Electrolytes help with muscle contractions, fluid balance, and hydration. 

Why Do Runners Need Electrolytes?

Runners lose electrolytes through sweating, so we need to replenish them. Runners need specific electrolytes to perform well Sodium, Potassium, Magnesium, and Calcium.

Sodium helps the body absorb nutrients and maintain the proper fluid balance within the cells. 

Hyponatremia occurs when there’s too little sodium; this is when a runner feels confused, irritable, nausea/vomiting (my symptoms), and the worst-case scenario is seizure and coma. We always see this white grainy salt deposits on us during and after a hard run. 

But be careful with taking too much salt because there’s a condition called Hypernatremia.

Hypernatremia occurs when we take in too much salt. Hypernatremia can cause confusion, loss of muscle control, seizures, and coma. So be careful when taking salt tablets—they can help, but very easy to take more than needed. 

The American Heart Association recommends no more than 2300 mg/day of sodium, but the ideal limit is 1500mg. On a hot day of running, we’re safe from too much sodium because we just lose so much during a long run—just don’t take a handful of sodium pills; moderation is the key.

Potassium is critical for heart function. 

Hypokalemia occurs when there’s too little potassium. Hypokalemia can cause muscle weakness/cramps, dizziness/ passing out, and muscles can start breaking down at deficient levels, causing a condition called Rhabdomyolysis, which is detrimental to the kidneys.

Hyperkalemia, as with everything else, too much potassium can cause Hyperkalemia. Hyperkalemia can cause muscle weakness, confusion, and arrhythmia (irregular heart rhythms).

Magnesium helps with turning nutrients into energy. Our brains and muscles rely heavily on magnesium. 

Hypomagnesemia occurs when there’s too little magnesium in our body. Hypomagnesemia can cause heart arrhythmias, muscle weakness, twitching, and loss of control.

Hypermagnesemia occurs when there’s too much magnesium in our body. Hypermagnesemia can cause a decreased ability to breathe and cardiac arrest.

Calcium helps control muscles, signal transmission between nerves, heart function, and more. It affects almost every system in the body.

Hypocalcemia occurs when there’s too little calcium in our body. Hypocalcemia can cause confusion, loss of muscle control, muscle twitching, and even spasms in the throat muscle, causing difficulty in talking or breathing. 

Hypercalcemia occurs when there’s—you guessed it—too much calcium in our body. Hypercalcemia can cause headaches, confusion, constipation, stomach pain, vomiting, kidney stones, kidney failure, heart function, and pain in bones/joints. 

Many effects stated above are similar because electrolytes work in conjunction with each other. 

The good news is that for healthy individuals, it’s hard to get to the point of most of these conditions because our daily diets satisfy our body’s requirements unless we’re runners, specifically long-distance runners. 

Where to find Electrolytes?

Before hitting the wall at 16 miles, I only drank water on all my runs without any electrolytes. I got tired of constant nausea and vomiting post-runs, especially if I ever wanted to become an Ultramarathoner, so I tried an electrolyte mix. 

An electrolyte mix is a powder mixed into water containing essential electrolytes—listed above—and nutrients. They usually come in single-serving packets or multi-serving containers. I prefer the single-serving packets because I don’t need to measure anything and can bring them everywhere, especially to races. 

What Is The Best Electrolyte Mix? 

The market is flooded with electrolyte mixes. There are brands like LMNT, NUUN, Vitalyte, Ultima, etc. Essentially, electrolyte mixes are similar in their basic nutrient profile. Some have more than others, but enough for what the body requires. They differ in taste; some are sweeter, and others are sourer; I prefer a bit of sourness. They all come in an assortment of flavors—cherry, raspberry, strawberry, and more—you name it, they have it. 

I searched the internet, read all the reviews, and went with Liquid I.V. Liquid I.V. is non-GMO, gluten-free, soy-free, and dairy-free.

The electrolyte mix did its job! I passed my 16-mile barrier, and I’ve gone past 30 miles without any nausea and vomiting.

Disclaimer: Make sure you drink it in moderation and don’t chug the whole thing at once. Liquid IV Lemon Lime Side Effects. Too many electrolytes also have side effects, as seen above in descriptions of electrolytes.  

What Foods Have Lots of Electrolytes?

The best way to get electrolytes is from natural food sources. I take peanut butter sandwiches for calories, sodium, and protein when I go for long runs. I take Dates for carbs, fiber, potassium, and calcium. I take other foods with me, so check out my article on Running Nutrition: 5 Best Foods to Eat During Long Runs.

Natural food sources are a great way to supplement the deficiencies of electrolyte mixes. 

In conclusion, do electrolytes work? Yes, they do! When drinking, an electrolyte mix is not your only source of hydration; I like to carry water on one side of my running vest and electrolytes on the other. Supplement the electrolyte mix with some delicious natural foods when out for those long runs. 

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