Electrolytes for Runners: How Much Sodium You Actually Need for Hydration & Performance

Are electrolytes really necessary for runners, or is water enough? In this episode, sports dietitian Natalie Rizzo sits down with fellow sports dietitian Leah Murane to break down the science of hydration and electrolytes for athletes.You’ll learn how much sodium runners actually need, when electrolytes become important during workouts, and how to tell if you're a heavy or salty sweater. We also tackle common questions about sports drinks vs electrolyte powders, whether you need carbs with your hydration, and why cramps and fatigue may be linked to more than just potassium.If you're training for a race, running in the heat, or simply trying to improve your endurance performance, this episode will help you dial in your hydration strategy.Want a simple system for fueling your runs? Grab my free mini course, Plant-Based Performance Reset, where I walk you through the exact nutrition strategy I use with runners to fuel better, recover faster, and feel stronger on every run.Get it here: https://nutrition-natalie.kit.com/89c624b601Apply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck out Natalie's book 📕: Planted Performance