Electrolytes for trail running: what are the differences and when do you use what?

During trail running and ultra running you not only lose moisture, but especially electrolytesThink sodium, potassium, magnesium, and calcium: minerals essential for muscle function, fluid balance, and nerve conduction. A deficiency can lead to cramps, fatigue, headaches, or stomach upset—exactly what you don't want deep in a long trail.

But electrolytes come in all sorts of forms: powder (sachets), chews, effervescent tablets and capsulesWhat are the differences, and when do you choose which form?

Electrolytes:

• regulate you fluid balance

• to support muscle contraction

• help with heat regulation

• reduce the chance of cramps and decreased performance

Sodium is especially crucial. In hot weather, prolonged exertion, or high sweat production, drinking only water can even be counterproductive. That's why we list the sodium content in mg for all our electrolytes in the shop.

What is it?

Powder that you mix with water, often in your soft flask or water bottle.

Advantages

• Precise dosage

• Often in combination with carbohydrates

• Easy to adapt to circumstances (more/less water)

When convenient

• Long trails and ultras

• Warm conditions

• If you are already drinking while walking

Widely used by ultra runners who want to plan their nutrition tightly. Salt is a brand that offers sachets with high sodium concentrations in sachets. Hammer also offers them in jars.

What is it?
Hard chewable tablets with electrolytes.

Advantages

• No water needed at the moment itself

• Easy to dose on the go

• Often more digestible than gels

When convenient

• During technical trails

• As a change from drinks

• When tired or when drinking is difficult

Chews are popular with runners who don't want to drink constantly, but still want to replenish their electrolytes. Those of Saltstick are the most famous, but also those of 226ERS are good to eat. We often take a to-go bag with us on the trails.

What is it?
Effervescent tablets that dissolve in water to create a light electrolyte drink. Usually, the amount needed for a 500 ml soft flask (or bottle) is sufficient.

Advantages

• Fresh in taste

• Easily digestible

• Ideal for hydration without many calories

When convenient

• Before or after a workout

• During shorter trails

• As a basic drink in warm weather

Effervescent tablets are perfect if you want electrolytes but no extra sugars. Brands like NUUN, Precision Hydration and Hammer Nutrition, Powerbar They excel at this. Available in various flavors and strengths. We personally find Precision Hydration's very tasty.

What is it?
Capsules that you take with water.

Advantages

• No taste

• Highly concentrated

• Full control over timing

When convenient

• In case of high salt losses

• If you can no longer tolerate sweet tastes

• In combination with regular sports drink or water

Capsules are a favorite among experienced ultra runners, especially in the heat or when sweating heavily. Well-known names include SaltStick, Hammer and 226ERS. They are also available with caffeineWe mainly take these with us when it gets very hot or when we're going very far.

There is no “best” choice — it depends on:

• duration of your run

• temperature

• sweat loss

• stomach sensitivity

• personal preference

Many trail runners combine multiple forms, for example:

• powder in the flask

• capsules as backup

• chews for variety