Sport / Running
Electrolytes For Running
A 90 minute long run in Australian conditions can cost a runner well over a gram of sodium that plain water never puts back. LYTES stocks Sodii (from $29.95 for a 165g tub, made in Australia) and LMNT ($69.95 for a box of 30 sticks) so you can dose sodium by the number, not by guesswork. Free metro shipping applies over $149, and every order dispatches from Wollongong in 12–48 hours.
What goes wrong on a long run
Fading in the last few kilometres
The final stretch of a long run or half marathon is where hours of sodium loss catch up with pace — plain water and a carb-only sports drink rarely replace what road runners actually sweat out. That fade is a sodium-loss signal, not a fitness problem.
Drinking more, running worse
Topping up with water alone dilutes blood sodium rather than replacing it. Runners end up carrying a heavier flask, making more toilet stops, and still feeling flat in the closing kays.
A sports drink that's mostly sugar
Traditional sports drinks are built around carbohydrate, with sodium almost an afterthought. Separating the two lets you fuel with gels if you need to and dose electrolytes on their own terms.
White lines on your cap and singlet
Salt crusting on a cap, visor or singlet after a long run is a visible marker of a heavy sweat sodium loss. Runners who see this regularly sit toward the top of the sodium-loss range and need the most replacing.
Sweat and sodium on a 90 minute long runTypical ranges for a trained road runner at long-run or half-marathon effort. Pick the conditions to see what a session like this costs you, and what it takes to replace it.
Sweat rate1.0 litres per hour
Sodium in sweat950 mg per litre
Fluid lost over 1.5 hours1.5 litres
2 × 750 ml bidons
Sweat rate and sweat sodium concentration vary more between individual runners than almost any other measured trait in exercise physiology — heavy, salty sweaters can sit well above these figures. Use them as a starting point, not a prescription.
Sodium lost in 90 minutes
1,425
milligrams
Roughly 1.4 serves of a 1000 mg sodium electrolyte serve, or about 950 mg per hour on the run.
Plain water replaces none of it.
Sweat rate and sweat sodium ranges are typical figures for road and distance running, not a measurement of any individual runner — actual sweat rate varies roughly fivefold between runners, and sweat sodium concentration more than tenfold. Ranges drawn from Barnes et al.'s sport-by-sport normative sweat data (Journal of Sports Sciences, 2019), Lara et al.'s study of 157 marathon runners' sweat sodium concentration (Journal of the International Society of Sports Nutrition, 2016), and Surapongchai et al.'s sweat rate data for runners training in hot conditions (Nutrients, 2021), cross-checked against the American College of Sports Medicine's position stand on exercise and fluid replacement (300–600 mg sodium per hour for exercise over an hour). Use this as a starting point, not a prescription — see a sports dietitian for individual advice.
Shop by formatOn the run the format matters as much as the formula. Pick what suits your flask, vest or race day.
Sticks
One sachet mixed into a handheld flask or the bladder of a hydration vest before you head out the door.
Best for long training runs and back-to-back training weeksCapsules
Salt without touching the flavour of the water in your flask or at an aid station — dose by the hour and fuel separately with gels if you're racing longer than an hour.
Best for half-marathon race day and hot-weather long runsTablets
Drop an effervescent tablet into your bottle before a shorter, faster effort. Low sugar and light on the stomach going into a tempo session.
Best for parkrun and 10km time trialsChews
Chewable salt you can take mid-run without breaking stride or reaching for a flask.
Best for track sessions, intervals and tune-up racesTubs
Best value per serve and scoopable to whatever dose suits your sweat rate — mix your flask at home before every session.
Best for base-building training blocks and marathon build-upsBrand in focus
Sodii
1000mg sodium. Australian salt. Zero sugar. Made in Australia with Australian salt, and our everyday pick for training runs.
- 1000mg sodium per serve - matches LMNT, the highest we stock
- Made in Australia with Australian salt
- Zero sugar, naturally sweetened with stevia
- Free metro shipping over $149
- Dispatched same day before 12pm AEST
Brand in focus
LMNT
Zero sugar. 1000 mg sodium. Built for people who sweat. The same 1000 mg sodium dose in a different format and flavour range — worth trying on race day or a hot long run.
- 1000 mg sodium per stick
- Zero sugar, fasting friendly
- Free metro shipping over $149
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Don't forget the other half of fuelling
Electrolytes replace what you sweat out. Carbs replace what you burn.
Past about 90 minutes of hard running, sodium alone will not stop you fading. Gels and chews top up the carbohydrate your legs and lungs are burning, so you can dose salt and fuel separately instead of relying on a single mix to do both jobs.
Shop energy gels & chews
Not sure yet?
Three quick questions,
one recommendation
Answer three questions about how you train and we'll point you at a brand to start with. Prefer the full version? Take the complete quiz.
How salty do you sweat?
How long is your typical long run?
How do you like to take it?
Based on your answers, start with
LMNT
the same 1000 mg sodium dose in a format worth trying for your hottest, longest training runs
Your long run does not run on water alone. It runs on the sodium you put back.
Shop running electrolytesFree shipping over $149
Shop now
Running and electrolytes, answeredAnswers to what runners ask us most. These same answers power the FAQ schema on this page.
Most road runners land between 400 and 1000 mg of sodium per hour once a session passes about 60–90 minutes, scaling with heat and how heavily you sweat. Start near the middle of that range on a warm long run and adjust based on how you feel in the closing kilometres.
Usually not, unless it's very hot or you're a heavy, salty sweater. Under about 60 minutes in mild conditions, water and a normal diet generally cover it — electrolytes earn their place once a session stretches past that or the mercury climbs.
Both carry 1000 mg sodium per serve and zero sugar, so either replaces a similar amount. Sodii is made in Australia with Australian salt and is our everyday pick for training. LMNT is the same sodium dose in a different format and flavour range — worth trying both and going with whichever sits better on your stomach and taste.
No. A traditional sports drink is built mostly around carbohydrate with a small amount of sodium. An electrolyte mix flips that: high sodium, little or no sugar, so you can fuel with gels or real food on race day and dose salt on its own terms.
Yes. Chewable and capsule formats are built to take dry, mid-run, with whatever water you're already carrying or grabbing at an aid station.
We dispatch from Wollongong within 12 to 48 hours. Many customers report next-day delivery, including regional addresses, and metro shipping is free over $149.
Not sure which brand suits you?
Take our quiz and we will match you to a brand and format based on how you ride, or start with a taster pack and try a few before committing to a full size.