Electrolytes are often talked about in the running world — but many runners still don’t fully understand what they actually do, when to take them, or whether they’re even necessary daily.
So let’s break it down.
What are electrolytes?
Electrolytes are minerals like sodium, potassium, magnesium, and calcium that help regulate:
- hydration
- muscle contractions
- nerve function
- recovery
- energy levels
When we sweat during training, we lose both water and electrolytes — especially sodium.
That’s why simply drinking plain water after long or intense sessions is not always enough.
When should runners take electrolytes?
The answer depends on:
- training duration
- intensity
- weather conditions
- sweat rate
- and the individual runner
Generally, electrolytes can be especially useful:
- before long runs
- during sessions longer than 60–90 minutes
- in hot or humid weather
- after heavy sweating
- during marathon training blocks
- when travelling or feeling dehydrated
For many runners, starting a session already dehydrated is one of the biggest mistakes.
Should you take electrolytes every day?
Not necessarily.
If you’re doing light activity and eating a balanced diet, you probably don’t need high amounts daily.
But for runners training consistently — especially endurance athletes — electrolytes can be helpful more regularly, particularly during harder training weeks.
A good rule:
The more you sweat, the more important electrolyte balance becomes.
Signs you may need more electrolytes
Some common signs include:
- headaches
- muscle cramps
- unusual fatigue
- dizziness
- poor recovery
- low energy during runs
- feeling thirsty despite drinking water
Of course, electrolytes are only one part of the puzzle. Proper fuelling, sleep, and recovery matter just as much.
A small thing runners often forget…
If you bring electrolytes or gels on your runs, practical apparel actually matters more than people think.
There’s nothing worse than uncomfortable bouncing pockets or nowhere to store essentials during a long session.
That’s one reason we designed our running apparel at Nordic Tigon with functional pockets that runners can genuinely use during training — whether for electrolytes, gels, keys, or your phone.
Because performance apparel shouldn’t just look good — it should support runners in real training environments.
That’s one reason we designed our Velocity Tights at Nordic Tigon with functional, secure pockets that runners can genuinely use during training — whether for electrolytes, gels, keys, or your phone.
For women, we recommend the Women’s Velocity Tights:
For men, the Men’s Velocity Tights:
Because performance apparel shouldn’t just look good — it should support runners in real training environments.