When you exercise, your body releases sweat in order to maintain a healthy body temperature and prevent overheating. Sweat isn’t just water—it also contains electrolytes, and the most common electrolyte you lose when sweating is sodium—salt.
For your performance to remain at its optimal level, you need to replenish your body’s sodium when you exercise. Sodium helps to regulate blood pressure and is an essential mineral for many body processes.
Salt tablets for runners are a quick and easy way to replenish, but you need to make sure you’re drinking enough water to keep your electrolyte and fluid levels balanced.
Our first choice would be SaltStick Fastchews, as they have a scientifically-derived formula, they are non-GMO and vegetarian and they come in a range of different flavors.
Of the six products on our list, one of them should suit your needs.
Top 3 Best and Favorite
BEST FOR SENSITIVE STOMACH
BEST FOR SENSITIVE STOMACH
Hi-Lyte Advanced Electrolyte Salt Caps
BEST WITH ADDED CAFFEINE AND SODIUM
BEST WITH ADDED CAFFEINE AND SODIUM
SaltStick Caps PLUS
1. SaltStick Fastchews
SaltStick Fastchews are quick and easy to use. Even better, they are small and easy to carry with you in a running belt or pocket.
These salt tablets are suitable for vegetarians and contain non-GMO ingredients. They are also independently tested to make sure they do not contain banned substances on their ingredient list.
Each serving comes in a small ziplock packet that’s resistant to moisture, so even if you are keeping it close to your body and sweating, it won’t be a problem. They are chewable and dissolve quickly in your mouth without leaving gritty residue.
One serving consists of two tablets, and it contains 100mg of sodium, 30mg of potassium, 6mg of magnesium and 10mg of calcium. Two tablets per 15 to 30 minutes of exercise is the recommended dosage, but remember that it’s only really necessary after 45 minutes to an hour of exercising.
They come in a variety of flavors and every bottle contains 60 tablets. None of the flavors contain caffeine, and they are sweetened using natural Stevia. Some runners may not enjoy the taste or may find them to be too sweet.
- Non-GMO ingredients and vegetarian
- Quick and easy to use
- Dissolve quickly
- Variety of flavors
- Some runners may find these to be too sweet
Best For Sensitive Stomach
2. Hi-Lyte Advanced Electrolyte Salt Caps
Hi-Lyte Advanced Electrolyte Salt Caps are made with all-natural minerals, including natural sea salt from the Great Lakes in Utah.
This makes them a good choice for runners who have sensitive stomachs. They contain no artificial ingredients, banned substances, GMOs, allergens, or animal products. Runners who are vegan or on a Keto diet can consume these without a problem as well.
You can take one capsule every 30 to 60 minutes, and each container has 100 capsules. Taking electrolyte supplements in capsule form means you don’t have to worry about flavors, textures, or calories but it may take a little longer to work than chewables.
Each capsule contains 220mg of sodium, 150mg of potassium, 50mg of magnesium, and 25mg of calcium. They also contain vitamins. If these capsules don’t work for you the company offers a 30-day money-back guarantee.
- Vegan and Keto approved
- Made from all-natural sea salt
- Easy on the stomach
- No artificial ingredients
- May take longer to feel the effects than chewable tablets
Top Salt Tab With Added Vitamin B
3. Zeal Naturals Keto Electrolytes
This salt tablet has added vitamin B6 and vitamin B12. Vitamin B12 is found naturally in animal products and it helps to keep the nerves and blood cells healthy and thriving.
It is particularly important for vegans, vegetarians, and individuals on a Keto diet as they don’t get many—or any—animal products.
Vitamin B6 helps the body to transform the nutrients from food into usable energy, as well as playing a role in creating important neurotransmitters like serotonin and dopamine—the happy chemicals.
As well as a vitamin boost, this salt tablet is made from all-natural ingredients and offers 190mg of sodium, 250mg of chloride, 80mg of potassium, 30mg of magnesium, 50mg of calcium and 5mg of zinc.
You should take one tablet with 8 ounces of water when exercising. One container has 120 capsules.
- Paleo and Keto approved
- Contains Vitamin B6 and B12
- Made from natural ingredients
- Non-GMO ingredients
- May contribute to dehydration if you’re not drinking a lot of water
Best Keto Friendly
4. Keto Vitals Electrolyte Capsules
Runners on a Keto diet will value this low-calorie, keto-friendly electrolyte supplement. With 120 capsules in a container and only one serving needed per day, you will get about three months’ supply.
Electrolyte maintenance is key on a Keto diet and can help to prevent Keto flu. Each capsule contains 358mg of sodium chloride, 90mg of potassium, 76mg of magnesium, and 94mg of calcium.
There is some evidence to suggest that those on the Keto diet may not have as strong bones as others. The extra calcium in this supplement is helpful to maintain skeletal health.
Keto Vitals capsules contain no calories, no carbs, plus no artificial sweeteners, colors, or flavors.
Be careful when carrying these around with you on a run. The capsules may come apart easily and the powder can fall out, leaving you with an empty capsule.
- High dose keto electrolytes
- No fillers and no carbs
- No gluten
- No artificial colors or flavors
- The capsules can come apart easily and the powder may fall out
Top Salt Tabs With Himalayan Pink Salt
5. Polyfit Electrolyte Salt Pills for Rapid Rehydration
Himalayan Pink Salt is a type of salt that is unprocessed and unrefined, which is thought to make it healthier than table salt. It also contains a variety of other trace minerals that are not found in normal salt. For example, its pink color comes from trace amounts of iron.
In these tablets, you will find 120mg of sodium, 230mg of chloride, 52mg of potassium, 10mg of calcium, 8mg of magnesium, and 1mg of zinc.
They also contain vitamin D3 and vitamin B6. Just be aware that vitamin D3 is animal-derived which makes these unsuitable for vegans or vegetarians.
The recommended dosage is one or two capsules with 8 ounces of water before exercise, followed by one every 30 to 60 minutes during heavy exercise.
- Made with Himalayan Pink Salt
- Contains vitamin B6 and D3
- No artificial flavors, colors, or sweeteners
- Each tablet contains 120 mg of salt
- Vitamin D3 is animal-derived and this product wouldn’t be suitable for vegetarians and vegans
Best With Added Caffeine And Sodium
6. SaltStick Caps PLUS
These SaltStick Caps PLUS contain a dose of caffeine. That can give you an energy boost as well as replenishing lost electrolytes.
Every capsule will give you 30mg of caffeine, 190 mg sodium, 53 mg potassium, 14 mg calcium, and 7 mg magnesium. You should take 2 before your workout, and one every hour during your workout, with water.
These capsules also have sodium citrate added to them, which helps to soothe stomach cramps. This may be helpful for runners whose stomachs are sensitive to tablets. Vitamin D also helps with better absorption.
Runners who have developed a high tolerance to caffeine may find that the dosage in these capsules is not enough to give them an energy boost.
- 100 capsules in a container
- 30mg of caffeine per capsule
- Added sodium citrate to help soothe the stomach
- Suitable for vegetarians
- Some runners might find that the caffeine content isn’t high enough to give them a boost
Top Salt Tab For Rehydration
7. Elite Sportz Rapid Rehydr8 Electrolyte Pills
These capsules are suitable for almost all runners, as they’re vegetable-based, sugar-free, gluten-free, keto-friendly, and easy on the stomach. There are no artificial flavors or colors.
Every capsule provides 200mg of sodium, 50mg of calcium, 50mg of magnesium, 99mg of potassium and 100 IU Vitamin D3. They are easy to swallow and are just 0.78 x 0.2 inches in size.
Runners will find that this mix of electrolytes helps to reduce cramps and muscle fatigue while exercising. Vitamin D helps to increase the rate of absorption of the electrolytes.
Maintaining your electrolyte levels will help to avoid you crashing during your run. It is important to understand that you still need to drink enough water during your workout to stay hydrated.
These capsules will help to maintain your fluid and electrolyte balance, which will keep you optimally hydrated. But you still need to drink 8 ounces of water per capsule you take.
You can take one to three capsules before a workout, and the same amount every hour during your exercise. It may be wise to experiment with dosages for a week or so until you find what works for you, but you should not take more than 10 per day.
- No artificial flavors or colors
- Vegetable-based capsule
- Easy on the stomach
- Sugar-free and keto-friendly
- You may need to experiment for a while to find the right dosage for you
Should runners take salt capsules?
Not all runners will need to take salt capsules. If you run short distances or for less than an hour at a time, you probably won’t lose enough electrolytes to need extra salt.
But if you run long distances that require you to be running for an hour or more, you should consider taking salt tablets to replenish the sodium levels.
When you sweat, you lose electrolytes and if you continue to drink water throughout your run, it may cause your fluid and electrolyte balance to become unbalanced. This can lead to conditions like hyponatremia, which is when your sodium levels are dangerously low and bodily processes start becoming affected.
This becomes a concern when you run for an hour or longer and are losing electrolytes but not replacing them. Salt tablets can be helpful in these cases.
How will capsules help me as an athlete?
When you lose electrolytes through sweat, your running performance suffers. One of the first signs of an electrolyte imbalance when running is that you will start to cramp. Other signs include unusual muscle fatigue and disorientation.
Salt capsules can help prevent these symptoms by maintaining your electrolyte levels and allowing you to perform at your best.
Why can’t I just use sports drinks to replace electrolytes?
Sports drinks can also replace electrolytes that you lose through sweating. But their electrolyte content per liter is less than half of what a runner loses per liter of sweat. So they may be inadequate when it comes to replacing lost electrolytes.
Salt tablets offer a higher electrolyte content that does a better job of keeping your fluid and electrolytes balanced while exercising.
Can I chew or open the capsule in my mouth?
You can chew the tablets instead of dissolving them in water if you would prefer not to taint the taste of your water. The tablets taste salty and some runners may find it harder to stomach them this way.
The sodium content will get to your stomach quicker, but there’s also a risk of it causing nausea or stomach cramps if you aren’t used to it.