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  • Joy Shen, MS, RDN

Electrolytes for Runners

Been drenched in sweat lately? Your performance can suffer from fatigue, nausea, and muscles cramps if you’re not replenishing lost sodium with your water.

Check the sodium content of your training/racing fuel, and aim for ~200mg for every 16oz of water you drink if you’re running over an hour. Choose flavors of gels/chews that provide more sodium, like GU’s salted caramel & salted watermelon and Clif Shots’ margarita. Or try convenient capsules like SaltStick.


Visit a Long Beach local Runner’s High store for many options, and never race with something you’ve never tried in training!


Ready to take your training to the next level? Contact me—a Registered Dietitian and fellow lover of running.

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