If you’re a long-distance runner or training for your next marathon, you’ve probably heard runners talk about salt tablets, electrolytes, and sodium loading. One of the most frequently asked questions is:
Should I take salt before a long run or marathon?
The short answer is — yes, but it depends on your body’s needs, weather conditions, and sweat rate. In this article, we’ll explore the science behind sodium, why it’s important for endurance athletes, and how to use it effectively before and during your runs.
💧 Why Sodium (Salt) Matters in Long-Distance Running
When you run, especially for extended periods, your body sweats out essential electrolytes, mainly sodium. Sodium plays a vital role in:
- Maintaining fluid balance
- Preventing muscle cramps
- Supporting nerve and muscle function
- Avoiding hyponatremia (low blood sodium)
Not replacing the sodium you lose during long runs can lead to fatigue, dizziness, and even dangerous electrolyte imbalances.
🧂 Should I Take Salt Before a Long Run or Marathon?
If you’re running for more than 90 minutes, especially in hot and humid conditions, taking some form of salt or sodium before the run can help:
- Pre-hydrate your body
- Reduce cramping risk
- Improve endurance and stamina
- Maintain electrolyte balance
This doesn’t mean you should eat a spoonful of table salt. Instead, runners often use salt tablets, electrolyte drinks, or sodium-rich snacks before their race.
⏰ When Should You Take Salt?
⌛ 1 Hour Before Your Long Run or Race
Take 300–500 mg of sodium (via electrolyte drink or tablet). This gives your body time to absorb it and balance fluids.
💧 During the Run
If running longer than 90 minutes:
- Consume salt tablets or sports drinks every 45–60 minutes.
- Monitor how much you sweat — heavier sweaters need more sodium.
🧃 Post-Run
Replenish lost fluids and electrolytes with:
- Coconut water
- Broths
- Electrolyte-enhanced recovery drinks
✅ Signs You May Need Salt Supplementation
- Cramping during or after your runs
- White salt streaks on your skin or clothes post-run
- Feeling dizzy, fatigued, or weak
- Frequent urination but still feeling thirsty
🚫 Be Careful: Don’t Overdo It
Too much salt can cause:
- Bloating
- Increased blood pressure
- Stomach discomfort
Always test your salt/sodium strategy during training, never on race day.
🧠 People Also Ask
🔹 Is salt good before a marathon?
Yes, salt can be beneficial before a marathon, especially in hot or humid conditions. It helps maintain hydration levels, prevents cramping, and supports muscle function during extended exertion.
🔹 Is it better to take sodium before or after a run?
For long runs or marathons, it’s best to take some sodium before and during the run to maintain fluid balance. Post-run sodium is also helpful for recovery and rehydration, but pre-run intake is essential to start fully hydrated.
🔹 When to take salt tablets during a marathon?
Salt tablets should be taken 30–60 minutes before the race, then every 45–60 minutes during the run, depending on your sweat rate, weather, and effort level. Always test this in training first.
🥤 Best Ways to Add Sodium Before a Long Run
Here are practical ways to take salt before a run:
- Electrolyte tablets (like Nuun or SaltStick)
- Electrolyte drink mixes
- A small portion of salty foods like pretzels or pickles
- Sports drinks containing sodium
🧪 How Much Sodium Do Runners Need?
The average person loses 500–1200 mg of sodium per liter of sweat. If you’re a heavy sweater, you might lose even more.
Use this general guide:
- Pre-run: 300–500 mg sodium
- During run: 200–300 mg/hour
- Post-run: 300–500 mg sodium with fluids
🌡️ Weather Makes a Difference
On hot and humid days, your sweat rate increases, and so does your sodium loss. You may need more frequent sodium intake compared to cooler days.
🏁 Final Thoughts: Should You Take Salt Before a Long Run or Marathon?
Absolutely — if you’re going long, sweating a lot, or running in heat, a moderate amount of salt before your run can support hydration, reduce cramps, and improve your performance. Just be mindful of your body, and test everything in training to find what works for you.
So next time you lace up for a long run or marathon, don’t forget the salt — your body will thank you!