Electrolytes before or after workout were not on my training radar until the last few years of intense endurance training for me. Boy, did I miss out on the benefits of electrolytes during the first decade of my running career.
Over the last five or so years, electrolyte-rich fueling sources have become part of my electrolyte daily requirements.
Electrolytes were key for me in transitioning from beginner to intermediate runner.
The electrolyte consumption levels vary due to weather like heat and running volume. However, there isn’t a day that goes by that I don’t consume some electrolyte supplement. This is to ensure my body is well-hydrated and properly recovering.
Electrolytes Before or After Workout
Electrolytes are essential for maintaining hydration and optimal physical performance. They play a vital role in regulating bodily functions. These roles include nerve and muscle function, maintaining fluid balance, and preventing dehydration during intense exercise. But, the question that often comes up is, should you consume electrolytes before or after running workouts?
Electrolytes are important before, during, and after running workouts as they hydrate and/or rehydrate the body, assist in the rebuilding process of damaged tissue, and help perform basic nerve signal and muscle functions under stress.
When to Take Electrolytes Surrounding Workouts
Ideally, both pre-workout and post-workout electrolyte intake is recommended for optimal hydration and performance.
Before Running Electrolyte Intake
Before running, it is recommended to consume electrolytes to ensure that your body is properly hydrated before starting your workout.
Personally, I fill a bottle with an electrolyte mix like LMNT an hour or so before I am going to run and try to consume the entire mix pre-run.
You wouldn’t start a road trip with the gas tank almost empty. The same applies to electrolyte stores within your body going into a run.
During Running Electrolyte Intake
Electrolyte consumption is most critical for performance during long runs. Proper hydration and electrolyte balance can help prevent cramping and fatigue during the run. This will allow runners to not just survive the long run but thrive.
After Running Electrolyte Intake
After a running workout, it is also important to consume electrolytes to help replenish those lost through sweat and exercise.
I can’t lie and say I’m perfect about this. However, when I do so, the recovery time does shorten.
Following long runs, I try to consume a bottle of electrolyte-water mix and a protein shake within one hour of finishing.
Electrolytes are lost through sweat during exercise. It is important to replace them to prevent dehydration and maintain proper fluid balance in the body. Consuming electrolytes after running helps with post-workout recovery, as they can help reduce muscle soreness and fatigue.
Can I Drink Electrolyte Water Everyday
The short answer is taking electrolytes, whether in peak training or day-to-day life, is a great way to ensure you can mentally and physically perform.
The following are some approaches surrounding electrolyte daily requirements with and without workouts:
- For morning workouts, it is recommended to consume electrolytes before the workout to ensure proper hydration levels during the exercise. Consuming an electrolyte-rich drink or food or water and electrolyte-rich foods like fruits or nuts.
- For nighttime workouts, it is important to replenish electrolytes before bed. This will aid in post-workout recovery and maintain proper hydration levels overnight. This can be done by consuming an electrolyte-rich snack or drink before bed, such as a glass of coconut water or a handful of electrolyte-rich nuts.
- During long-distance runs, it is important to consume electrolytes throughout the run to maintain proper hydration levels and prevent cramping and fatigue. The frequency of electrolyte consumption can vary. Depending on individual needs, it is generally recommended to consume electrolytes every 30-60 minutes during a long run.
- In hot weather runs, it is important to adjust electrolyte intake to account for increased sweat loss and the need for proper hydration levels. This can be done by increasing electrolyte consumption during the run or by consuming electrolyte-rich foods and drinks before and after the workout.
It is important to note that electrolyte needs can vary depending on the individual and the intensity and duration of the workout. As such, it is recommended to consult with a healthcare professional or registered dietitian to determine the best electrolyte intake strategy for your specific needs.
Electrolytes play an important role in maintaining proper hydration and optimal physical performance during running workouts. As always, it is important to consult with a healthcare professional or registered dietitian to determine the best electrolyte intake strategy for your specific needs.
What are signs that you need electrolytes?
Electrolyte imbalances can lead to a range of symptoms, including muscle cramps, fatigue, and dehydration. Here are some signs that you may need electrolytes:
- Muscle cramps or spasms. Electrolyte imbalances can cause muscle cramps or spasms, especially during or after exercise. If you experience frequent muscle cramps or spasms, it may be a sign that you need to increase your electrolyte intake.
- Fatigue or weakness. Electrolyte imbalances can cause fatigue or weakness, which can impact your overall physical performance. If you feel sluggish or tired during your workouts or daily activities, it may be a sign that you need to increase your electrolyte intake.
- Dehydration. Electrolytes play a vital role in maintaining proper fluid balance in the body. If you are dehydrated, it may be a sign that you need to increase your electrolyte intake to help maintain proper hydration levels.
- Headaches or dizziness. Electrolyte imbalances can cause headaches or dizziness, which can be especially common during or after exercise. If you experience frequent headaches or dizziness, it may be a sign that you need to increase your electrolyte intake.
How Electrolytes Improved My Running Performance
My running success coincides with electrolyte intake.
Now, electrolytes were not the only reason for my personal running success in hitting multiple BQ’s and a sub-3 hour marathon. However, electrolyte usage played a critical role in my success. It was a piece of the success puzzle on my running journey.
Electrolytes improved my running performance by restoring the fuel and repair resources my body craved post workouts.
Yes, I used and still use electrolytes during longer runs (10+ miles). The electrolyte consumption I do throughout the day is where I have seen the true benefits.
Pre-run and post-run electrolyte drinks have drastically improved my body’s turnaround time with effort runs.
To put it lightly, I won’t be stopping electrolyte implementation any time soon whether I’m running or not.
Best Electrolyte Powder: No Sugar
The absolute go-to electrolyte daily mix for me that doesn’t contain sugar has been LMNT Recharge Electrolyte Drink Mix for the last 2 years or so.
This electrolyte drink mix is designed to replenish electrolytes lost during exercise without added sugar. It contains a high dose of sodium, along with magnesium and potassium.
However, LMNT is not the only great electrolyte on the market.
The following are 3 additional great electrolyte mixes that I have personally consumed, enjoyed, and seen endurance results from implementing:
- Skratch Labs Hydration Mix. Skratch Labs offers a line of hydration mixes with no added sugar, including their Exercise Hydration Mix and Hydration Mix with Matcha. Both contain a blend of electrolytes, including sodium, potassium, and magnesium.
- Tailwind Nutrition Endurance Fuel. Tailwind is an electrolyte powder designed to provide sustained energy, hydration, and electrolyte balance. It can be during endurance activities, formulated with a unique blend of carbohydrates and electrolytes, and is free from artificial sweeteners, flavors, and colors, and can be consumed with whole foods for optimal performance.
- Nuun Sport Electrolyte Endurance. Nuun tablets dissolve in water or you can use the Endurance formula powder to create an electrolyte-rich drink without added sugar. They contain a mix of sodium, potassium, magnesium, and calcium to help replenish electrolytes lost during exercise.
Remember to always check the ingredient labels and consult with a healthcare professional or registered dietitian to determine the best electrolyte powder for your specific needs.
Electrolyte Loading Before a Half Marathon or Marathon
Here are 3 tips for electrolyte loading before a half marathon or marathon:
- Start Early. Don’t wait until the day before the race to start electrolyte loading. Begin hydrating with electrolytes at least 3-4 days before the race to ensure that your body is properly hydrated and balanced.
- Consume Electrolyte-Rich Foods and Drinks. Electrolyte loading can be done by consuming electrolyte-rich foods and drinks. Some examples are coconut water, sports drinks, and electrolyte gels or chews. Yes, the aforementioned electrolyte drink mixes are the primary consumption source, but you can include other electrolyte-rich foods and drinks to mix it up. Be sure to choose options that are low in sugar to avoid upsetting your stomach during the training run or race.
- Consult with a Coach. If you’re unsure about how to properly electrolyte load before a race, consult with a healthcare professional or registered dietitian. My former coach Patrick Cutter made sure to remind me to keep fueling throughout my long runs so we could see results. This paid off as I may have not taken it as seriously. Coaches can provide personalized recommendations based on your individual needs and the specific requirements of the race.
Electrolyte loading before a half marathon or marathon can help improve performance and prevent dehydration. Start early, consume electrolyte-rich foods and drinks, and consult with a professional if needed to ensure that you’re properly prepared for race day.
What I Wish I Knew About Electrolytes
I always enjoy this section as part of this Series. Why? Summarizing the keys to what might help other runners allows for quick and easy consumable actions.
There are two primary things that I wish I knew about electrolytes when I first started running:
- If you’re thirsty, you’re probably short on electrolytes. I began realizing this when I would start chugging water yet wouldn’t feel any better 30 minutes later. Why? My body needed the minerals that I sweated out replenished. Without the minerals, my body wasn’t able to recover with water alone.
- Consuming electrolytes throughout the day makes it less of a task. When I started implementing electrolytes, I was trying to stuff as many in right before, during, and right after my runs. I wasn’t absorbing the minerals as well as when I would spread it out throughout the day. Yes, I do consume electrolytes right before, during, and after runs but I do my best to ensure I replenish electrolytes from the moment I wake until an hour before bed.
For additional articles that are a part of the What I Wish I Knew Series, check out Benefits of Easy Runs and How to Pace.
Final Thoughts on Electrolytes
Incorporating electrolytes into your daily routine, whether it’s electrolytes before or after a workout, can help improve your running performance, prevent dehydration and electrolyte imbalances, and aid in post-workout recovery.
By following the tips outlined in this article, such as consuming electrolyte-rich foods and drinks, starting early with electrolyte loading before a race, and consulting with a healthcare professional or registered dietitian, you can optimize your electrolyte intake and achieve your fitness goals.
Don’t miss out on the benefits of electrolytes for running, start implementing them into your workout routine today!
