Im from India, tropical climate, I run 5kms everyday and 10kms once a week. I have no clue about the quantity of electrolytes I need to be taking. I use fast and up effervesent tablets as of now.
For 5-10k you could get away with just water, but electrolyte drinks can be helpful on hot days. The main component of sweat is water. The primary electrolyte lost in sweat is sodium. That being said, the key to hydration is that you are consuming enough water to replace sweat loss. Sodium replacement comes second. I primarily use Skratch Labs electrolyte mix, which has 400mg of sodium and 80kcal. If you like tablets, I suggest Nuun Sport, which has 300mg of sodium. However, the Fast and Up tablets are perfectly fine, and honestly, drinking water alone is often sufficient.
Happy to answer any questions about running or ultramarathons!
Im from India, tropical climate, I run 5kms everyday and 10kms once a week. I have no clue about the quantity of electrolytes I need to be taking. I use fast and up effervesent tablets as of now.
For 5-10k you could get away with just water, but electrolyte drinks can be helpful on hot days. The main component of sweat is water. The primary electrolyte lost in sweat is sodium. That being said, the key to hydration is that you are consuming enough water to replace sweat loss. Sodium replacement comes second. I primarily use Skratch Labs electrolyte mix, which has 400mg of sodium and 80kcal. If you like tablets, I suggest Nuun Sport, which has 300mg of sodium. However, the Fast and Up tablets are perfectly fine, and honestly, drinking water alone is often sufficient.
I'm not a runner, but always wondered why those are there. Thanks!