When it comes to athletic performance, electrolytes can be the difference between finishing as a champ, or struggling with fatigue, cramping and nausea. These small but mighty elements—which include sodium, potassium, calcium, magnesium and chloride—play a pivotal role in muscle contraction, blood pressure, hydration and other crucial functions.

When we sweat, we lose electrolytes. If we do not take steps to replace these electrolytes during exercise, eventually our performance will decline. Read more about salt, sweat and performance.

The average person’s sweat contains about 1,000 mg sodium/liter, but a typical sports drink contains 440 mg sodium/liter. Any more and the drink would probably taste like sea water. 

Simple math illustrates that if, during the course of training, you ingest nothing but sports drinks (or worse, water), you could become hyponatremic at some point. Hyponatremia is a medical condition marked by low blood sodium levels, which can lead to nausea, fatigue, cramping, vomiting, weakness, sleepiness, and in rare severe cases, loss of consciousness.¹

Many sports drinks also do not include other key electrolytes, which could lead to further cramping and muscle issues. 

Each person’s nutritional needs are unique, and it’s best to develop a plan that offers the right balance for you. In general, the longer the event, the more important it is to precisely tailor nutrition², including the timing and volume of electrolyte intake. Performance declines often take place in the latter half of a race, after electrolyte stores have been depleted.³

SaltStick helps athletes maintain performance by replacing a full spectrum of electrolytes lost through sweat, and in a form and quantity the body can absorb. An independent 2015 study demonstrated that triathletes who relied on SaltStick to replace electrolytes lost through sweat performed significantly better in a medium-distance triathlon than those who did not. See how SaltStick products compare. 

Electrolyte numbers represent milligrams per capsule, tablet or serving. Drink mix is per 8oz/240mL ready-to-drink. Powders are per 1 scoop/serving/packet. Sweat loss is average electrolyte loss per 11oz/315mL of sweat for an average athlete based on scientific studies. This table compiled from publicly available data and is, at time of compilation, believed to be accurate. All product trademarks belong to their respective owners.

Available in three convenient formats, SaltStick provides the ability to tailor nutritional intake to meet your unique needs. Learn how to incorporate SaltStick into your performance goals.

Note: Any exercise program or changes to your diet should be reviewed with your doctor before beginning a program. Individuals with high blood pressure or any medical condition should seek professional advice prior to electrolyte supplementation.

¹ Dan A. Henry, MD. Annals of Internal Medicine. Hyponatremia. Published August 2015. Available at: https://www.acpjournals.org/doi/10.7326/AITC201508040. Accessed November 23, 2020.  

² Ayotte, D., Corcoran, M.P. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. J Int Soc Sports Nutr 15, 27 (2018). https://doi.org/10.1186/s12970-018-0230-2 

³ Del Coso J, González-Millán C, Salinero JJ, Abián-Vicén J, Areces F, Lledó M, Lara B, Gallo-Salazar C, Ruiz-Vicente D. Effects of oral salt supplementation on physical performance during a half-ironman: A randomized controlled trial. Scand J Med Sci Sports. 2016 Feb;26(2):156-64. doi: 10.1111/sms.12427. Epub 2015 Feb 14. PMID: 25683094.