When you sweat, your body loses fluid and electrolytes responsible for fluid balance, blood acidity, electrical signaling and muscle function. Liquid electrolyte replacement solutions are heavy and bulky, making them inconvenient for use on long runs, hikes and bike rides. Electrolyte tablets are easy to carry and add to water acquired at stops or breaks along your run or ride. Always consult your doctor or trainer before using electrolyte tablets to prevent or treat dehydration.
Step 1
Weigh yourself immediately before exercising, when possible, and again when finished. Any difference in weight is due to lost water and electrolytes and is useful as a guideline for proper fluid replacement.
Step 2
Read the label on the package of electrolyte tablets to determine dosing. Most products specify taking one tablet at a time.
Step 3
Dissolve one tablet of electrolyte into 8 oz. of water. If water is not available, another liquid will do.
Step 4
Drink plain water going forward, as necessary, to remain hydrated and cool. Find a balance to ensure you take in enough sodium to properly absorb the water. Drinking too much water without replacing lost sodium will dilute the sodium level in your blood and make rehydration impossible.
Step 5
Skip your electrolyte tablet if you are taking the supplement on a schedule and it is almost time for your next dose. Do not double up on doses.
Step 6
Stop using electrolyte tablets and call your doctor if you develop symptoms of an allergic reaction, such as hives, rash, breathing problems or swelling.
Tips and Warnings
- If you are using electrolyte tablets due to vomiting or another condition, speak with your doctor about the best dosing schedule for your needs. Your doctor will tell you when to take each tablet and may adjust your dosage based on your age, weight or medical history.
- Do not use electrolyte tablets if you have elevated blood potassium or sodium levels.
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