Why Table Salt Isn’t Enough for Endurance Athletes (and How to Nail Your Hydration & Caffeine Strategy)
Let’s talk about something I hear all the time: “Can’t I just use table salt for electrolytes?” Technically, yes. But should you? Not really. If you're an endurance athlete sweating your way through long races, you need more than just sodium chloride to keep going strong.
I get it—grabbing the salt shaker seems like a quick fix. But if you’re serious about performance, cramp prevention, and proper hydration, you need a better plan. Let’s break it down.
Why Table Salt Alone Doesn’t Cut It
Table salt gives you sodium chloride (NaCl), which helps with fluid balance and cramping. But that’s where its benefits end. Electrolyte supplements, on the other hand, provide a balanced mix of sodium, potassium, magnesium, and calcium—all of which play key roles in endurance performance.
Here’s what you’re missing if you just rely on table salt:
✅ Sodium (Na+) – Found in both table salt and electrolyte supplements. Helps maintain hydration and prevents cramping.
❌ Potassium (K+) – Important for muscle contractions and nerve function. Not in table salt.
❌ Magnesium (Mg2+) – Helps with muscle relaxation and energy production. Also missing in table salt.
❌ Calcium (Ca2+) – Crucial for muscle contractions and nerve signaling. Another no-show in table salt.
Plus, electrolyte drinks often include carbohydrates (glucose, maltodextrin) to improve absorption and energy, as well as buffering agents to reduce stomach issues.
When Can You Use Table Salt?
If you’re in a pinch, adding ¼ to ½ tsp of table salt per liter of water can help replace some lost sodium. But if you’re a heavy sweater, training in hot conditions, or going for long durations, you’re far better off with a complete electrolyte mix like Skratch, Precision Hydration, LMNT, or Gatorlytes.
Does Caffeine Cause Cramping?
Now, let’s clear up another myth: “Caffeine causes cramps.” Not exactly. It doesn’t directly trigger cramping, but under certain conditions, it can contribute to the problem.
Here’s how caffeine might increase cramping risk:
☕ Mild Diuretic Effect – High doses (>300 mg) can increase urine output, which could lead to dehydration if you’re not replacing fluids. Moderate amounts (≤200 mg) usually aren’t an issue.
⚡ Electrolyte Imbalance – Caffeine itself doesn’t deplete electrolytes, but if you’re sweating a ton and not replenishing sodium, potassium, and magnesium, it can push you closer to that cramping threshold.
🧠 Increased Muscle Excitability – Caffeine stimulates the nervous system, which can make fatigued muscles more prone to misfiring (aka cramping).
😬 GI Issues – Some athletes get stomach distress from caffeine, which can lead to poor nutrient absorption—meaning your hydration and electrolytes take a hit.
Can Caffeine Prevent Cramping?
Not really, but it can help delay fatigue, which is a major cause of cramping. Some research also suggests caffeine improves muscle contraction efficiency by increasing calcium release.
How to Use Caffeine Without Cramping:
✔ Stay Hydrated – Use electrolyte-rich fluids, especially in hot conditions.✔ Don’t Overdo It – Stick to 100–200 mg doses before/during races to avoid diuresis and jitters.✔ Time It Right – Too much caffeine too early can leave you dehydrated when you need it most.✔ Pair It With Electrolytes – If using caffeinated gels or drinks, balance them with sodium-rich fluids.
The Ultimate Race-Day Hydration & Caffeine Strategy
If you’re racing a Half-Ironman, HYROX, marathon, or any long event, here’s how to dial in your hydration and caffeine intake.
Step 1: Know Your Sweat Rate
To figure out how much fluid you need:
1️⃣ Weigh yourself before a 60-minute workout.
2️⃣ Weigh yourself after (without drinking anything during).
3️⃣ Every pound lost = ~16 oz (0.5 L) of fluid lost.
4️⃣ If you drank during the workout, add that amount to the total.
👉 Example:
- Pre-workout weight: 170 lbs
- Post-workout weight: 168 lbs
- Fluid consumed: 16 oz
- Total sweat loss: 48 oz/hour (3 lbs lost + 16 oz drank)
- Meaning: You need 16–24 oz/hour of fluid during your race.
Step 2: Hydration & Electrolyte Plan
💧 Every Hour of Exercise:
✅ Drink 16–32 oz (500–1000 mL) of fluids, depending on sweat rate.
✅ Consume 600–1200 mg of sodium/hour (adjust based on how salty you sweat).
✅ Use electrolyte-rich drinks like:
- Precision Hydration 1500 (for salty sweaters)
- Skratch Labs or LMNT (balanced electrolytes)
- Gatorlytes (if you need an extra sodium boost)
🚨 Important: Never drink plain water alone for long races—it can dilute electrolytes and cause hyponatremia (low sodium levels).
Step 3: Caffeine Strategy
Caffeine boosts endurance, focus, and fat utilization. But timing matters.
☕ Pre-Race (30–60 min before):
- Take 100–200 mg caffeine (coffee, gel, or energy chew).
- Drink 16–20 oz electrolyte fluid (500 mg sodium).
🚴 During the Race (Every 3–4 hours):
- Use 50–100 mg caffeine per hour for steady energy.
- Best sources:
- Maurten Gel 100 CAF (100 mg)
- GU Roctane (35 mg)
- Red Bull Sugar-Free (80 mg/can)
🏁 Final Push (Last 60–90 min):
- Take 100 mg caffeine for an extra boost.
- Ensure at least 300 mg sodium for the last stretch.
Final Race Plan Example (for a 4-hour event like a Half-Ironman or HYROX)
🔥 Pre-Race (30–60 min before):
✅ 200 mg caffeine (coffee or gel)
✅ 16–20 oz electrolyte drink (500 mg sodium)
🚴 Hour 1–2:
✅ 16–24 oz electrolyte drink/hour
✅ 50–100 mg caffeine/hour
✅ 30–60g carbs/hour
🏃 Hour 3–4:
✅ Same as above, but increase sodium if it's hot/humid.
⚡ Final Push (Last 30–60 min):
✅ 100 mg caffeine (if needed)
✅ Extra sodium (300+ mg)
✅ Fast carbs (gel or sports drink)
Final Takeaways
1️⃣ Hydrate based on sweat rate (~16–32 oz/hour).
2️⃣ Electrolytes matter! 600–1200 mg sodium/hour.
3️⃣ Use caffeine strategically:
- Pre-race: 100–200 mg
- During: 50–100 mg/hour
- Final push: 100 mg boost
4️⃣ Never drink plain water alone—always pair it with electrolytes.
Dial this in during training, and race day will feel so much smoother. Got questions? Drop them in the comments, and let’s talk hydration and fueling! 💪🔥