When to take electrolytes? Before or after the race?

If you're a runner, you've probably heard of electrolytes. These minerals (sodium, potassium, magnesium, etc.) are essential for avoiding dehydration, preventing cramps, and improving recovery. But one question often comes up: should you take them before or after running?

Spoiler alert: both moments are important… but not for the same reasons!

Why are electrolytes essential for runners?

Electrolytes are electrically charged minerals that play a key role in hydration and muscle function.

Here's what they do for your body:

✅ Maintain water balance: They allow your body to absorb and retain water efficiently.
✅ Nerve transmission and muscle contraction: without them, hello cramps and muscle fatigue!
✅ Blood pH regulation: an imbalance can lead to decreased performance and more difficult recovery.

In short, if you sweat, you lose electrolytes… and you need to replace them!

Taking electrolytes before a race: good or bad idea?

Yes, in some cases!

If you're running in hot weather, over long distances, or if you tend to sweat a lot, taking electrolytes before exercise can be a good strategy to prevent mineral loss and avoid dehydration.

How to consume them before the race?

✅ 30 to 60 minutes before exercise, drink a drink containing electrolytes to prepare your body.
✅ Don't overload on sodium! Excess sodium before the race can cause water retention and digestive discomfort.

Taking electrolytes while running: is it useful?

If your race lasts less than an hour, adequate hydration with water is usually sufficient. But for a prolonged effort (half marathon, marathon, trail), it becomes crucial to provide electrolytes throughout the race to maintain hydration and ward off fatigue.

When and how to take electrolytes?

✅ From 1h30 of effort, start drinking a drink containing sodium, potassium and magnesium every 15 to 20 minutes.
✅ In very hot weather, increase your intake slightly to compensate for excessive sweating.

Should I take electrolytes after running?

Yes, absolutely!

After exercise, your body loses a lot of water and minerals. Good recovery requires rapid and effective rehydration, and this is where electrolytes play a key role.

How to optimize recovery with electrolytes?

✅ Within an hour of your race, drink an electrolyte-rich drink to replenish your stores.
✅ Combine them with a source of protein and carbohydrates to accelerate muscle recovery.

Our BlackBelt energy drink: an optimal supply of electrolytes

At BlackBelt, we have developed an energy drink specially formulated for runners , incorporating a perfect balance of electrolytes and carbohydrates. And obviously also an electrolyte drink for people in high heat or who sweat a lot.

Why is it ideal for you?

✅ It compensates for mineral losses to prevent dehydration and cramps.
✅ It provides fast and effective hydration, perfect before, during and after the race.
✅ It contains quality carbohydrates for a stable energy intake without blood sugar spikes.

🔥 Want to boost your hydration and performance? Discover our BlackBelt drink now!

Conclusion: When to take electrolytes?

So when should you take electrolytes?

✔ Before the race, if you are running for a long time or in high heat.
✔ During the race, from 1h30 of effort to maintain hydration and energy.
✔ After the race, to promote rapid and effective recovery.

And for optimal electrolyte intake, choose the BlackBelt electrolyte drink, designed specifically to meet the needs of runners!