Running long distances depletes your body's electrolytes and antioxidants, so replenish with colorful fruits and fruit juices, such as vitamin-rich berries and potassium-loaded bananas. Sip fluids throughout the day to combat fluid losses, and continue to replenish electrolytes (such as sodium and potassium) by eating small, frequent meals

Replace With 1.6 – 1.9 mg/dL 4 grams IV over 2h 1.0 – 1.5 mg/dL 6 grams IV over 3h ≤ 1.0 mg/dL 8 grams IV over 4h; recheck Mg level 6 hours after replacement IV Administration: Magnesium replacement will be one-time doses. All doses will be comprised of the appropriate number of 2 g/50mL premixed piggybacks.

After a long sweat session, drinking electrolytes for dehydration can effectively replace them and restore a healthy hydration status. A 2017 study in the International Sports Nutrition and Exercise Metabolism also found a sodium beverage to be more effective than water when added to a meal, helping 80 participants retain fluid post-exercise.( 8 )

The OG of electrolyte drinks, available in powder and ready to drink forms, Gatorade is a blend of fluid, carbs, and electrolytes and is specifically formulated to replace electrolytes lost during
Runners need to replenish electrolytes during and after long runs and sweaty workouts. Let this guide help you determine the best way to get your fill.
And the longer and more intense a workout, the more important it is to kick-start the body’s recovery and replenishment mechanisms with adequate fueling. The three most important components of recovery nutrition are carbohydrates, protein and fluids/electrolytes. → Carbohydrates. Hard exercise dramatically decreases the body’s
But, again, if you run longer than one hour, it's important to replace this electrolyte afterwards. "Depending on how heavily they sweat, runners lose on average of around 900 mg to 2,500 mg of sodium per hour. You can replace that by adding about a teaspoon of table salt (for 2,330 mg of sodium) to your water, coconut water, or favorite sports
Complete 60 minutes at your race pace and keep track in ounces of how much fluid you consume. After the run, weigh yourself again without clothes. Subtract your post-run weight from your pre-run weight and convert it to ounces. Add the amount of fluid you drank during the run.
Electrolytes are minerals, such as potassium and sodium, that help the body regulate fluid balance, muscle function and other metabolic processes. In some cases, losing electrolytes may contribute to dehydration; however, eating a healthy diet and drinking water are usually enough to replenish your electrolytes after most activities. ByG3.
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    • how to replenish electrolytes after running