You trained for months. Don’t let cramps ruin race day. The secret isn’t just water — it’s electrolytes, especially sodium. Understanding how to balance these key nutrients is crucial for peak performance and avoiding those dreaded mid-race cramps.

Electrolytes, particularly sodium, play a vital role in fluid balance, muscle contraction, and nerve signaling. When sodium levels drop too low, you risk cramps, fatigue, and even hyponatremia.

• Fluid Balance: Helps your body retain water.
• Muscle Contraction: Essential for muscle function.
• Nerve Signaling: Critical for transmitting signals to muscles.

• Cramps: Sudden, painful muscle contractions.
• Fatigue: Decreased energy levels.
• Hyponatremia: Dangerous drop in blood sodium levels.

Heavy sweaters can lose over 1,000 mg of sodium per liter of sweat. Signs you need sodium support include salt streaks on your clothing and frequent cramps. A good rule of thumb is to consume 400–800 mg of sodium per hour for most runners.

• 2–3 Days Before: Maintain normal hydration levels.
• Morning Of: Sip 16–20 oz of water with electrolytes.

• Fluid Intake: Consume 3–6 oz of fluids every 15–20 minutes.
• Alternate Sources: Use both water and electrolyte drinks.

• Increase sodium intake if it's hot or humid.

Product Sodium (mg) Carbs (g) Best Use Price

• Drinking Only Water: Can dilute sodium levels.
• Overhydrating at Aid Stations: Leads to bloating and discomfort.
• Ignoring Practice Runs: Essential for testing your strategy.
• Forgetting Weather Adjustments: Heat increases sodium loss.

Shop Electrolyte Products for Race Day