Electrolytes and hydration for trail running
Choosing the right electrolyte drink for running isn't just about taste. On a long trail run you lose fluid and sodium through sweat, and how you replace them can change how you feel at hour three. The tricky part is that every runner sweats differently.
This guide explains how to choose an electrolyte drink for running, the best electrolytes for trail running, hydration for ultra running and how to avoid cramping on long runs. It features PURE Sports Nutrition, NZ made sports nutrition that combines fuel and electrolytes. Hydration advice comes from the Australian Institute of Sport (AIS), product details come from our product pages, and PURE's claims are labelled as theirs. This is general information, not medical advice.
Shop PURE Race FuelShop hydration
The short answer: choosing an electrolyte drink for running
- Sodium matters most: the AIS says targeted sodium replacement helps most with high sweat rates, long sweating periods or salty sweat.
- Decide on carbohydrate: some products give you fuel and electrolytes together, others are electrolytes only.
- Check the label: sodium per serve varies a lot between products.
- Test in training: never try a new drink for the first time on race day.
- Personalise it: the AIS recommends a personalised fluid plan from a sports dietitian, especially for ultras.
What's in an electrolyte drink for running?
Electrolytes are minerals that help your body manage fluid and muscle function. Sodium is the main one lost in sweat, and many drinks also include potassium, magnesium and calcium. PURE Performance + Race Fuel carries all four.
The other question is carbohydrate. Many running drinks combine the two, so one bottle does two jobs. Others are electrolytes only, which can suit shorter runs or low-carbohydrate training.
Best electrolytes for trail running
The best option depends on how long you're out, how much you sweat and whether you want fuel in the same bottle. Here's what we stock, by situation. Check each label for sodium per serve.
| Option | Best for | Worth knowing |
|---|---|---|
| PURE Performance + Race Fuel | Long runs and ultras, with fuel and hydration in one bottle | 90g of carbohydrate per sachet plus sodium, potassium, magnesium and calcium. HASTA certified |
| PURE Fluid Energy Gels | Topping up fuel and electrolytes on the move | 30g of carbohydrate plus electrolytes per gel |
| Aqualyte Hypotonic Electrolyte Replacement | Electrolytes without a lot of carbohydrate | A hypotonic drink, so check the label |
| Trail Brew Chewable Electrolyte Tablets | Light, pocket-friendly electrolytes | Zesty Orange and Lemon Lime |
| PeakFuel Isotonic Sports Drink Powder | A classic sports drink for training and racing | Lemon, Orange and Cola |
| Offgrid Electrolyte Hydration Drink | A drink mix for hydration | Mixed Berry |
Browse the full hydration range for more choice.
Hydration for ultra running
Hydration for ultra running is about steady, planned drinking over many hours rather than catching up when you feel thirsty.
- Carry it where you can reach it: a vest with front soft flasks makes it easy to drink little and often.
- Plan your refills: know where the aid stations are, and carry more where they're far apart.
- Think about water sources: on remote runs a filter flask like the Katadyn BeFree lets you refill from a creek. See our hiking water filters buyer's guide.
- Get sodium from food too: the AIS notes that in ultras, sodium can come from food as well as drinks.
- Practise the whole plan: fluids, electrolytes and fuel together. Our guide to what to eat during a trail run covers the fuel side.
How to avoid cramping on long runs
Muscle cramps are common on long runs, and nobody has pinned down a single cause. Fatigue is thought to play a big part, and electrolytes, fuelling and fluid may all contribute. There's no one fix, but these habits give you the best chance:
- Train for the distance: cramps often show up when you run further or harder than you've prepared for.
- Pace yourself: starting too fast on a hilly course is a common trigger.
- Fuel regularly: keep carbohydrate coming in.
- Replace sodium if you sweat a lot: especially if your sweat is salty or it's hot.
- Test your plan in training: and keep notes on what works for you.
If cramps keep happening, or you have other symptoms, see your doctor or a sports dietitian.
Rehydrating after a long run
The AIS suggests that after a moderate to large fluid loss, you drink about 1.2 to 1.5 times your estimated fluid deficit over the next two to four hours, with sodium from salted food, higher-sodium drinks or electrolyte products. A recovery shake helps as part of your recovery nutrition after a long run. PURE Performance + Race Recovery includes electrolytes to help you rehydrate.
Our picks: PURE and hydration gear
PURE makes its range in Christchurch, New Zealand. Its website says it uses premium ingredients with no artificial flavours or colours, and tests with real athletes in racing and training.
PURE Performance + Race Fuel - Raspberry
A high-carb drink mix with 90g of carbohydrate per 98g sachet, built around Cluster Dextrin, plus sodium, potassium, magnesium and calcium. PURE designs it to work as a sole fuel source. Raspberry gives a light berry taste that stays drinkable over many hours.
View Race Fuel Raspberry View Non Flavoured
PURE Performance + Race Fuel - Tropical
The same fuel and electrolytes in a fruity, refreshing Tropical flavour that's easy to keep sipping in warm conditions.
View Race Fuel Tropical Shop hydration
PURE Performance + Race Recovery
A single-serve 112g shake with 29g of protein, 52g of carbohydrate and electrolytes to help you rehydrate. It also has blackcurrant anthocyanins and prebiotic fibre, and it's HASTA certified.
View Race Recovery Shop all PURE
Osprey Duro Pro 10 Run Men's Hydration Vest
Developed for ultra racing, with a zippered main compartment, a removable trekking pole quiver and a bounce-free fit. It comes with two Hydraulics 500 mL soft flasks and pockets you can reach without taking the vest off. There's a women's Dyna Pro 10 Run too.
View Osprey Duro Pro 10 Run View Dyna Pro 10 Run (women's) Shop trail running
Keep reading
- What to eat during a trail run: how many gels per hour running, gel vs real food for running, energy gels for sensitive stomach, fuelling for a trail half marathon and an ultra marathon nutrition plan.
- Trail running essentials Australia: vests, headlamps, socks and more.
- Heading out for longer? Our 24 hour meal packs include electrolyte tablets, and our best camping meals guide covers lightweight food.
What to eat during a trail runTrail running essentials Australia
Talk it through in store
Fuel and gear are personal, and what works for one runner won't suit another. Come into our Helensburgh store and our team can talk through your next run. We're at 10/177 Princes Highway, Helensburgh NSW 2508, open Monday to Friday 10am to 5pm and Saturday 9am to 1pm.
Contact the storeCall (02) 4294 2810
Why shop with us at PAST Outdoors
We're a family-owned and operated Australian outdoor retailer based in Helensburgh, NSW. We only stock gear we trust, and we're trusted suppliers for emergency services, government, military and outdoor education groups.
We'd rather help you pick the right product than rush a sale, so ask us if you're unsure. Come in and see us, or shop online at pastoutdoors.com.
Frequently asked questions
What is the best electrolyte drink for running?
It depends on your run. For long runs where you want fuel and electrolytes together, PURE Performance + Race Fuel is a good option. For electrolytes without much carbohydrate, look at options like Aqualyte or Trail Brew chewable tablets. Check the label for sodium per serve.
What are the best electrolytes for trail running?
Sodium is the main electrolyte lost in sweat, and potassium, magnesium and calcium are also commonly included. PURE Race Fuel contains all four. The best choice depends on how much you sweat, how long you're out and whether you also want carbohydrate.
Do I need electrolytes on a short run?
Usually not. Electrolytes matter most when you have high sweat rates, sweat for a long time or have salty sweat. For shorter runs, water is often enough.
How do I stay hydrated during an ultra?
Drink little and often, plan your refills, carry enough water between aid stations and practise your plan in training. Sodium can also come from food. The AIS recommends a personalised fluid plan from a sports dietitian.
How can I avoid cramping on long runs?
There's no single cause or cure. Train for the distance, pace yourself, keep fuelling, and replace sodium if you sweat a lot. If cramps keep happening, speak to your doctor or a sports dietitian.
Are electrolytes the same as energy drinks?
No. Electrolytes are minerals such as sodium and potassium. Energy drinks and sports drinks may contain carbohydrate, and some products combine the two. Check what's in each serve.
Is PURE Race Fuel an electrolyte drink?
It's a high-carbohydrate drink mix that also carries sodium, potassium, magnesium and calcium, so it covers both fuel and hydration. PURE designs it to work as a sole fuel source on long events.
How do I rehydrate after a long run?
The AIS suggests drinking about 1.2 to 1.5 times your estimated fluid deficit over two to four hours, together with sodium from food or drinks. A recovery shake such as PURE Race Recovery includes electrolytes.
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Hydrate smarter on the trail
Shop PURE Race Fuel and our hydration range, or ask our team to help you build your bottle plan.
Shop PURE Race Fuel Shop hydration
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