How Much Salt Do Runners Actually Need? (Spoiler: It’s More Than You Think)
Salt is having a big moment in the athletic community. Products like NUUN, LMNT, etc. are everywhere now, telling you “You need more salt!” But is that true? You’ve probably heard the classic salt warning: "No more than 2,300 milligrams of sodium per day." But, have you seen how much sweat is flying off your body on a July long run?
To start: those standard dietary guidelines are set as a suggestion for the average, typically more sedentary, American. If you’re an active individual, especially someone clocking miles in the heat, your salt needs are totally different. And the messaging around this? Confusing at best.
Take LMNT. It gives you 1,000mg of sodium per packet. Meanwhile, you’re being told not to go over 2,300mg a day. How could that be? And how can we make that make sense?
Let’s break down what’s really going on with salt, sweat, and staying functional as a runner.
Sweat Rates and Salty People: What Actually Affects Salt Needs?
Salt loss isn’t one-size-fits-all. It varies wildly depending on your body and your environment. If you’re running for 45 minutes in cool spring air versus hammering through a two-hour long run in mid-August, your body’s sodium demands are in two completely different ballparks.
Your sodium needs depend on:
How much you sweat: Some folks barely glisten. Others could wring out their shirts after every session.
How salty your sweat is: Ever finish a run with white crust on your face or clothes? That’s salt, baby. Some people are just saltier sweaters than others.
How long and hard you’re working: A short jog and a hard tempo run don’t tax you the same way. The harder and longer the effort, the more fluid and sodium you could lose.
The temperature and humidity: Heat and humidity accelerate sweat loss. Your usual hydration routine might not cut it during the dog days of summer.
Additionally, newer runners might not recognize their own signs of dehydration or salt loss. Seasoned runners often start to spot the patterns year after year.
Knowing your personal sweat style is a game-changer. If you finish every summer run looking like you jumped in a pool and your hat has visible salt lines? That’s your body talking. Pay attention.
Real Numbers: What You Might Actually Need
Let’s talk about actual numbers—because “it depends” can only get you so far. This isn’t about hitting a perfect target every run, but having a starting point that gives your body a real shot at recovery.
Many active individuals find that 500–1,000mg of sodium at a time (especially post-run) can help replenish what was lost. If you’re out there sweating buckets, your total per hour loss might fall into that same range—but there’s no one-size-fits-all number. The key? Pay attention to how you feel, and then experiment.
If you’re new to running or hydration strategies, it can be hard to tell how much you’re losing. Pro tip: Start small, experiment, and pay attention to how you feel post-run. That’s your best guide.
Product Rundown: Why They All Taste Different
If you’ve ever sipped one electrolyte product and loved it, then tried another and spit it out—you’re not alone. Electrolyte products vary wildly in taste, sodium content, and even what minerals they emphasize. Some lean salty, others go sweet and fruity. Some load up on potassium, others emphasize sodium or magnesium. And the flavor? Well… everyone has their own opinions and favorites.
That’s not necessarily a bad thing—it just means you have options. The key is finding one that works for your body and tastes good enough that you’ll actually use it.
Here’s a starter cheat sheet:
Nuun: Lighter. 300mg sodium. Good starter product. A little fizzy.
LMNT: Very salty. 1,000mg sodium. Great if you know you sweat a lot, or know that you lose a lot of salt during runs and throughout the day.
Gatorade: Classic. Less sodium per serving, and contains carbohydrates for increased water and electrolyte absorption.Familiar and easy to find.
Liquid IV: Higher potassium than most, so something to be careful with—not everyone needs this much potassium. 500mg sodium per serving.
Precision Comes in varying sodium contents including 500 and 1000mg per serving, as well as tablet and powder formats. Unflavored for pallet ease.
Skratch 480mg sodium per serving, a lightly sweetened and lightly flavored carbohydrate and electrolyte powder, great for using during runs.
There’s no one "right" ratio or product. If it helps you drink more and feel better, it’s probably working.
When to Use It (And When to Add More)
Knowing when to actually use electrolytes can make a huge difference in how you recover, perform, and sleep.
Electrolytes aren’t just for sipping mid-run. Here’s when to reach for them:
Post-run recovery: Especially after a hot or long session, aim for 500–1,000mg of sodium within 30–60 minutes.
Afternoon fatigue: Still feeling off hours later? Lightheaded, dragging, or thirsty despite drinking water? A supplemental electrolyte supplement might help rebalance things, especially if you only rehydrated with water.
Before bed: Struggling with sleep after tough training days? A salty drink in the evening can help with overnight hydration and reduce muscle cramping.
Experiment with timing to see what works best for you. Try one at a time and, the next day, if you feel like it didn’t make a difference, add another. Add supplements slowly, and gauge how you feel day by day. And every day might be different, depending on your exercise levels.
Signs You Might Need More Salt
Not everyone realizes when they’re under-salted. Your body will usually send signals—but you have to know what to look for. Watch for these signals:
Persistent thirst: You’re guzzling water but still feel unsatisfied.
Headaches or dizziness: Especially post-run or when standing up quickly.
Salt cravings: Chips, pickles, or an urge to salt everything post-run? That might be your body asking for replenishment.
Unusual fatigue: If your energy feels zapped in a way that doesn’t match your effort, salt depletion could be a culprit.
Muscle cramping: Especially during longer efforts or waking you up at night.
Everyone’s signals look a little different, but these are the most common flags we see in active folks who are under-salted.
When NOT to Load Up on Salt
More isn’t always better. While salt is crucial for many runners, there are exceptions. More salt may not be the best idea for you if you have:
High blood pressure: Especially if it’s not well-managed, you may need to limit sodium intake.
Kidney or medical conditions: Some health issues require sodium restriction—check if that applies to you.
Doctor’s orders: If a medical professional has told you to limit salt or monitor fluid balance, follow their guidance.
When in doubt, check in with your doctor or dietitian before ramping up your sodium.
What Actually Matters (According to a Sports Dietitian)
Don’t get overwhelmed. You don’t need to count every milligram or perfect your formula.
This doesn’t have to be complicated. We recommend:
Starting simple: You don’t need a precision plan to begin. Just add in electrolytes and see how you feel.
Picking something you like: If it tastes good, you’re more likely to drink it consistently.
Matching intake to effort: Long run in summer? Use more. Short jog in the cold? Maybe skip it.
Listening to your body: Your cravings, energy, and post-run symptoms will guide you better than any calculator.
Above all, don’t fear salt. If you’re sweating buckets and only replacing water, you might actually be doing more harm than good. Salt helps your body retain hydration. Sometimes it’s not more water you need—it’s more salt.
TL;DR: Salt Isn’t the Enemy (of Active Individuals)
Salt isn’t something to fear—especially if you’re running, sweating, and training in the heat. That 2,300mg-per-day guideline? It’s not built for runners. If you’re logging serious miles, your salt needs are probably higher.
You don’t need perfect ratios when it comes to hydrating. You need to listen to your body and stay consistent. And don’t be afraid of salt. It helps you retain hydration, not lose it. So if you’re only replacing water, you’re likely shortchanging your recovery. Stay salty, stay strong, and run smart.