Electrolyte drinks: tablets, powders and capsules for endurance exercise

What is an electrolyte drink?

Electrolytes are mineral salts dissolved in the body, including sodium, potassium, magnesium, calcium and chloride. Among other things, they help regulate fluid balance and support muscle and nerve function. When you sweat heavily, you lose them, especially sodium. An electrolyte drink, usually mixed with water, provides these minerals during or after exercise.

When should you drink an electrolyte drink?

You do not need an electrolyte drink for every outing. For a short session or a walk lasting a few hours in mild weather, a balanced diet and water are usually enough. An electrolyte drink becomes useful when water and salt losses build up:

• Long, intense efforts: trail running, ultra-trail running, long bike rides and mountain hikes with plenty of ascent.
• Heat: summer outings, journeys in southern regions or sunny days at altitude.
• Heavy sweaters: if your clothes show white salt marks after exercise, you probably lose more sodium than average.
• Long days without resupply: when camping or at sea, where you cannot rely on regular salty meals.

As with any sweet or salty drink, it is best to save it for exercise rather than make it an everyday drink.

Electrolyte, isotonic or energy drinks: what is the difference?

• Electrolyte drink: provides mainly minerals, with few or no calories. Ideal for hydration when you get your energy from other sources, such as meals, bars or gels.
• Isotonic drink: its concentration is close to that of blood plasma. It combines electrolytes and carbohydrates to provide hydration and energy during exercise.
• Energy drink for exercise: higher in carbohydrates, it is primarily a source of fuel during long efforts. It often contains electrolytes too.

For energy, explore our energy gels and energy bars too.

How do you choose an electrolyte drink?

The format

• Effervescent tablets: a lightweight tube in your pocket, one tablet in your water bottle. The most convenient format for hiking.
• Powders and single-serving sachets: easy to measure out and often contain carbohydrates for energy.
• Salt capsules: swallow with water for sodium without flavour or calories. Popular for ultra-trail running.

Sodium content

Sodium is the mineral you lose most through sweat, and needs vary widely from person to person. Some ranges offer different sodium levels, such as Precision PH 500, 1000 and 1500 tablets, to suit your needs. Compare the amount listed on each product page and test your choice in training before a race or long trek.

With or without sugar, with or without caffeine

A sugar-free drink hydrates without adding calories, leaving you to get energy from your snacks. A drink with carbohydrates combines hydration and fuel. Some products contain caffeine, which can help you stay alert towards the end of a race or overnight. Avoid it in the evening at camp if you want to sleep.

Flavour

Over several hours of exercise, you are more likely to drink something you enjoy. Citrus, berry, tropical fruit or unflavoured: switch flavours on long outings to avoid getting tired of the same taste.

How do you prepare and carry an electrolyte drink?

Follow the manufacturer’s mixing instructions: a drink that is too concentrated may be harder on your stomach. Tablets dissolve in a few minutes in a water bottle or hydration bladder. When hiking, carrying one bottle of plain water and one of electrolyte drink gives you a choice. If you fill up from streams, filter the water before adding a tablet: a lightweight water filter will do the job.

Electrolytes for hiking, trail running and sailing

For trail running and ultras, make electrolyte drinks part of a hydration plan you have tested in training, alongside gels and bars. On multi-day hikes, they are most useful in hot weather and on long days, alongside salty meals: our freeze dried food also provides salt at camp. At sea, heat, wind and repeated watches can contribute to dehydration: a tube of tablets takes up very little space in the cabin. Explore our full sports nutrition range.

Electrolyte drink FAQs

What does an electrolyte drink do?

It helps replace water and mineral salts lost during long, intense exercise or in hot weather, particularly sodium. For a short outing, water is usually enough.

How do you prepare an electrolyte drink?

Simply dissolve a tablet, a serving of powder or a capsule in water to make an electrolyte-rich drink.

When should you drink electrolytes: before, during or after exercise?

Mainly during prolonged exercise, taking small, regular sips, and afterwards to help you rehydrate. Follow each manufacturer’s usage recommendations.

Can you drink an electrolyte drink every day?

These drinks are designed for exercise. Outside that context, a balanced diet and water meet most people’s needs. If you follow a low-salt diet or have a health condition, ask your doctor for advice.

What is the difference between electrolyte tablets and capsules?

Tablets dissolve in water to make a flavoured drink. Capsules are swallowed with plain water: they provide sodium without flavour, so you can keep the water in your bottle plain.

Can you make your own electrolyte drink?

You can make your own with water, salt, citrus juice and honey. This works in a pinch, but the quantities are approximate. Ready-made drinks state their mineral content precisely and are easier to carry.

What forms do electrolyte drinks come in?

Tablets, powders, capsules or individual sachets to dissolve in water.

Which electrolyte drink brands are available at Freezedried & Co?

Available brands include Baouw, TA Energy, Precision, Meltonic, PowerBar, Overstim.s and MX3.

Are electrolyte drinks easy to carry?

Yes. Tubes and sachets fit easily into a bag, whether you’re trekking, cycling, working out or heading to the office.

A team here to help

Preparing for an ultra, a summer crossing or a transatlantic voyage? Contact us or visit our shop in Lorient: we can help you plan your hydration and nutrition.