You’re halfway through a long run, sweat pouring, head spinning, and someone beside you casually pops an electrolyte tablet like it’s a Tic Tac. Suddenly you’re wondering… should I be doing that? Or can I just eat a bag of crisps and call it science?
Let’s break it down.
Why Electrolytes Matter
When you sweat, you lose water, but also salt (mainly sodium), potassium, magnesium, and a few other bits that sound like they belong on the periodic table. Replacing these keeps your muscles firing, helps prevent cramp, and stops you from feeling like a sad raisin in the last 5K.
This is particularly important if:
- You’re running longer than 90 minutes
- It’s hot or humid
- You’re a “salty sweater” (white streaks on your clothes, stinging eyes, etc.)
So, Do You Need Tablets?
Not always. If your run is under an hour, and you’re not in Ibiza at midday, plain water is usually grand. Electrolyte tablets are useful on long runs or if you’ve already suffered through a crampy death march and promised yourself never again.
They’re handy, portable, and give you the right balance of sodium and minerals, without the fat or crunch of, say, a bag of Tayto.
That said…
Can You Just Eat Crisps?
Surprisingly… yes. Kind of.
Crisps (or pretzels) are actually a decent emergency source of sodium and quick carbs. Ultra runners swear by them. You’ll even see them at aid stations in some trail races. They won’t give you a perfect electrolyte profile, but they can take the edge off salt loss and, frankly, they taste a lot better than a lemon and lime tab dissolved in warm water.
Just don’t rely on crisps alone, unless your idea of recovery nutrition includes chicken rolls and a bottle of Lucozade.
Other Actual Food Options
- Pickle juice: Odd but effective. Some swear by it for cramp.
- Salted boiled potatoes: Common in trail races. Less common in your kitchen.
- Broth or stock cubes: Great post run, though hard to carry mid jog. Unless you fancy sipping Bovril from a flask.
Final Word
Electrolyte tablets are a useful tool, not a requirement. Use them when your runs are long, your sweat is heavy, or you’re training in a sauna disguised as a country. Otherwise, a balanced diet and the occasional salty snack will keep you from crumbling.
And yes, you officially have permission to eat crisps. Just maybe not during your next parkrun.