An easy run on a cool morning and a long ride in Australian summer heat ask different things of your water bottle. If you’re wondering when to use electrolytes, start with three things: how long you’ll be active, how hot it is and how much you usually sweat.
For many short, easy sessions, water and your usual meals are enough. Electrolytes become more useful when you’re sweating heavily, exercising for a long time or trying to rehydrate before another session. Sodium is the main electrolyte to pay attention to when replacing sweat losses.
Should you drink electrolytes before, during or after exercise?
| Timing | When it can make sense | What that looks like |
|---|---|---|
| Before exercise | You’re heading into a long or hot session and expect to sweat heavily | Start hydrated and consider electrolytes as part of your plan if replacing losses during the session will be difficult. |
| During exercise | You’ll be sweating for a prolonged period or you know you’re a heavy sweater | Bring a bottle you’ve tested in training and drink according to the conditions and your needs. |
| After exercise | You’ve sweated heavily, your next meal is delayed or you’ll train again soon | Have fluids and some sodium. A meal can provide it, and an electrolyte drink is a convenient option. |
The Australian Institute of Sport identifies prolonged sweating, high sweat rates and substantial fluid losses as situations where targeted electrolyte replacement can be useful.
When is plain water enough?
If you’re doing an easy 30-minute jog, a short gym session or a walk in mild weather, start with water. If you finish comfortably and eat your normal meals afterwards, there’s usually little reason to build a special hydration routine around that session.
Heat and sweat can change the answer. A hard session in a humid gym or a run in the middle of a hot day may leave you sweatier than a longer, easier session in cool conditions. Use the clock as one clue alongside how you actually sweat.
When should runners and cyclists use electrolytes?
For runners, think about electrolytes on longer runs, hot race days and sessions where you already know you’ll sweat heavily. If you plan to carry a bottle or use a drink at an aid station, try it on a training run first so you know how it tastes and sits.
For cyclists, a long ride in the heat is a good reason to plan your bottles and refill stops before heading out. If you also need fuel, plan where your carbohydrates will come from. A low-sugar electrolyte drink can cover part of your hydration plan, while food, gels or a carbohydrate-containing sports drink can provide fuel.
Do you need electrolytes on a hot day without training?
Think about what you’re doing in the heat. A morning at your desk and several hours of physical work outdoors are different situations. If you’re working, walking or spending a long time outside and sweating heavily, an electrolyte drink can be a practical way to get some fluid and sodium. Water and normal meals still do most of the work on an ordinary day.
Frequently asked questions
Do I need electrolytes for a 5 km run?
For an easy 5 km in cool conditions, water is usually enough. If it’s hot or humid and you know you sweat heavily, consider electrolytes as part of your hydration plan.
Is it better to drink electrolytes before or after a workout?
It depends on when you need them. Before can make sense ahead of a long, hot session where drinking opportunities will be limited. After can make sense when you’ve lost a lot of sweat and need to rehydrate, especially if another session is coming up.
Do electrolytes stop exercise cramps?
There’s no guarantee. Exercise cramps can have several contributing factors, and an electrolyte drink shouldn’t be treated as a reliable way to prevent them.
Read how to use electrolyte powder for the CRAYV scoop and water guide.
Got a long ride, hot run or sweaty session coming up? Explore CRAYV Electrolyte Hydration + Minerals in Citrus and Pineapple.