Best Foods and Supplements to Replenish Electrolytes for Runners

By George Parker, Georgia Tech Chemist & Engineer, 7x Boston Marathon Qualifying Runner, and Founder of Peregrune®, which engineers vitamins and supplements exclusively for runners.

 

Electrolytes are essential for runners. They help with muscle function, hydration, and overall energy levels. When you sweat during a run, you lose electrolytes, which need to be replenished to maintain peak performance. Here’s a guide to the best foods and supplements to help you stay balanced.

Key Electrolytes

1. Sodium: Helps with fluid balance and muscle function.

2. Potassium: Crucial for heart function and muscle contractions.

3. Magnesium: Supports muscle and nerve function.

4. Calcium: Important for muscle contractions and nerve signaling.

Best Foods for Electrolytes

1. Bananas

• Rich in potassium, bananas are a great pre- or post-run snack to help prevent muscle cramps.

2. Coconut Water

• Known as nature’s sports drink, coconut water is high in potassium and also contains sodium, calcium, and magnesium.

3. Oranges and Orange Juice

• High in potassium and also provides vitamin C, which aids in recovery.

4. Leafy Greens

• Spinach, kale, and Swiss chard are high in magnesium and calcium, supporting muscle function and bone health.

5. Dairy Products

• Milk and yogurt are excellent sources of calcium and also provide some potassium.

6. Sweet Potatoes

• Packed with potassium and magnesium, sweet potatoes are a nutritious option for runners.

7. Avocados

• High in potassium and magnesium, avocados can help maintain electrolyte balance.

8. Nuts and Seeds

• Almonds, cashews, and pumpkin seeds are good sources of magnesium and calcium.

Best Supplements for Electrolytes

1. Electrolyte Tablets or Powders

• Convenient and easy to use, these supplements are designed to quickly replenish electrolytes lost through sweat. There's a wide variety of options on the market. Experiment, try different flavors, and see what works best for you and your stomach. 

2. Sports Drinks

• Gatorade, Powerade, and similar drinks are formulated to provide a balance of sodium, potassium, and other electrolytes.

3. Magnesium Supplements

• Available in pill or powder form, magnesium supplements can help prevent cramps and support muscle function.

4. Salt Tablets

• Useful for endurance runners who sweat a lot, salt tablets can help replenish sodium levels.

5. Calcium Supplements

• If you’re not getting enough calcium from your diet, a supplement can help ensure you’re meeting your needs.

Tips for Replenishing Electrolytes

1. Stay Hydrated: Drink plenty of water along with your electrolyte-rich foods and supplements.

2. Balance Your Diet: Include a variety of fruits, vegetables, dairy, and nuts in your diet to cover all your electrolyte needs.

3. Listen to Your Body: Pay attention to signs of electrolyte imbalance, such as muscle cramps, fatigue, or dizziness, and adjust your intake accordingly.

Conclusion

Replenishing electrolytes is crucial for maintaining performance and overall health as a runner. By incorporating electrolyte-rich foods and considering supplements when necessary, you can keep your body balanced and ready to tackle any run.