Nutrition
Post-Run Electrolyte Replacement
Post-run electrolyte replacement restores salt and fluids after heavy sweat using weigh-ins, salty meals, and staged rehydration—not water alone.
Post-run electrolyte replacement restores sodium, potassium, and fluid within thirty to sixty minutes after sessions where you finish lighter, salty, or cramp-prone. A weigh-in shows how many liters you lost; replace roughly 150 percent of that volume over several hours with food and fluids that include salt—not water alone.
Banana, yogurt, broth, and a balanced dinner cover most minerals for moderate runs. Reserve hypertonic salt tabs for confirmed heavy sweaters.
Common questions
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Is chocolate milk enough after a long run?
It helps carbs and protein; add salty food or a modest electrolyte drink if weight loss or cramping suggests high sodium loss.
Related terms
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