This very fact is one reason why sports drinks are generally recommended during races and sports games. A standard sports drink such as Gatorade contains 100mg of sodium in 8oz. Thus, an athlete drinking 32oz/hr would obtain 400mg of sodium per hour from their sports drink. As many athletes can attest, this quantity can be difficult to ingest via small paper cups handed to you on the road! Endurance formulas such as Gatorade Endurance, are a better option for endurance athletes. They are formulated specifically for endurance athletes, and contain double the sodium of regular Gatorade (200mg of sodium per 8oz), so 32oz provides an athlete with 800mg of sodium.

Another important consideration during endurance events is the use of salt (electrolyte) tablets, which allow athletes to increase their sodium intake beyond what their sports drink provides. Many brands; Lava Salt, Succeed S! Caps, and Enduralyte tabs to name a few, vary in sodium and electrolyte content, and therefore provide a range of electrolyte dosage options customizable to individual needs. Salt tabs should always be taken in conjunction with water or a sports drink to ensure a balance of hydration and reduce the risk of nausea which can occur when they are taken alone. Sodium needs vary between athletes as well as based on weather, event duration, and exertion level, so conduct trials during training to see what works best for you.

So next time you lace up your sneakers, make a conscious effort to replace both fluid and sodium losses as fully as possible, to both ensure your safety, and help you reach the finish line faster, stronger, and happier.