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Fluid replacement / Salt tablets / Electrolytes
When you exercise for a long time, sweat a lot or are active in a hot climate, you don't just need to think about energy - fluids and salts also play an important role. Rehydration solutions, salt tablets and electrolytes are practical products for those who want to replenish fluids and minerals in connection with training, competition, long sessions and outdoor activities.
At Outdoor Buddies Shop you will find hydration, electrolyte tablets, salt tablets, fizzy tablets and electrolyte drinks for running, cycling, trail running, triathlon, cross-country skiing, mountain hiking, camping and other active days outdoors. The range is suitable for both those who train hard and those who want an easy way to get taste, salts and fluids during hot or long days.
See rehydration and salt tablets
Electrolytes are salts and minerals that the body loses through sweat, such as sodium, potassium and magnesium. For shorter and more leisurely workouts, water and regular food are often sufficient, but for longer workouts, high intensity, hot weather or heavy sweating, electrolyte products can be a practical supplement.
Fluid replacement, salt tablets and electrolytes may be useful for:
Long-term long-term
Training and competition in hot weather
Running, cycling, triathlon and cross-country skiing
Trail running, ultra and mountain running
Hiking and outdoor activities on warm days
Training camps, trips and competition weekends
Workouts where you sweat a lot
Activities where you want to drink more regularly
The goal is not to drink as much as possible, but to find a balanced fluid routine that suits activity, climate and body.
There are several different types of fluid and electrolyte products. Which one is best for you depends on your activity, intensity, and how you want to use the product.
Fluid replacement in powder form
Mixes with water and is suitable when you want to get in fluids and salts in an easy way. Practical after sweaty workouts, on hot days or on longer trips.
Salt tablets
Compact tablets that are easy to carry with you during races, long workouts and competitions. They are suitable for those who want to be able to dose salts separately from sports drinks and energy.
Electrolyte tablets / soda tablets
Dissolves in water and provides flavor and electrolytes. A convenient alternative when you want to make it easier to drink regularly without necessarily getting carbohydrates.
Sports drink with electrolytes
Sports drinks often combine fluids, electrolytes and carbohydrates. They are especially good for longer activities where you also need energy during the workout.
See sports drink with carbohydrates and electrolytes
For runners, hydration is often a challenge, especially during long runs, marathons, trail running and ultras. It can be difficult to drink a lot at once, so small, regular amounts often work better than waiting until you're really thirsty.
Electrolytes may be particularly relevant in:
Long runs in hot weather
Marathon and half marathon
Trail running and mountain running
Ultra running
Hard interval workouts in the heat
Races where you sweat a lot
Training with a running vest, soft bottles or hydration belt
For longer runs, electrolytes can be combined with energy gels, sports drinks or chews. The most important thing is to test the setup in training before the race.
In cycling and triathlons, it is often easier to drink regularly because you can use bottles on the bike. Therefore, electrolyte drinks, sports drinks and fizzy tablets are popular choices during longer sessions, competitions and hot days.
Electrolytes are good for:
Road cycling
Gravel and MTB
Vätternrundan and other cycling races
Triathlon
Long distance workouts
Indoor training where sweat loss can be high
Hot training days and training camps
For cycling, you can choose between sports drinks with both carbohydrates and electrolytes, or electrolyte tablets without a large energy content if you want to separate fluid from energy intake.
Hydration and electrolytes aren't just for racing. They can also be handy when hiking, camping, canoeing, hunting, fishing, and mountaineering, especially on hot days or when you're active for many hours.
When hiking, electrolytes can be used as:
Flavoring in the water bottle
Supplements on hot days
Extra support for excessive sweating
Practical drink between meals
Part of food and fluid planning on a multi-day trip
Light spare product in the pack
For longer trips, effervescent tablets and powders are extra convenient because they weigh little, take up little space and can be mixed when you need them.
See freeze-dried lunch and dinner
Salt tablets are a compact alternative for those who want to dose electrolytes separately. This can be useful for long-distance runs, ultras, bike races, triathlons or hot races where you already get energy from gels, bars or sports drinks.
Salt tablets may suit you as:
Want to separate salt intake from carbohydrates
Uses gels or bars as main energy
Competing in warm climates
Sweat a lot during long workouts
Want easy dosing in your pocket or vest?
Need a light alternative to powder or drink
Always follow the dosage on the product and do not combine multiple salt or electrolyte products without keeping track of the total amount.
Fluid needs vary greatly between people. Temperature, humidity, intensity, body size, clothing, altitude profile and sweat rate all affect how much you need to drink. Therefore, there is no exact amount that fits everyone.
A good way is to try it out in training:
How much do you usually drink per hour?
How the stomach reacts to different drinks
If you prefer electrolytes with or without carbohydrates
How much you sweat in the heat
What flavors can you handle during longer sessions?
How often you want to drink during competition
Drink regularly, but avoid overdrinking. A well-thought-out hydration plan should be realistic, tested and adapted to the activity.
Electrolytes don't always provide energy, so you may need to combine them with sports drinks, gels, bars or food during longer workouts and competitions.
A simple setup could be:
Electrolytes or fluid replacement for fluid and salts
Sports drink when you want both fluids and carbohydrates
Energy gels for quick energy
Energy chews as a variation
Energy bars or waffles for more satiety
Recovery after hard workouts
See recovery drinks and protein powders
Which product is best for you depends on how you train and what you want to achieve.
For shorter sessions
Water is often enough, but electrolyte tablets can be an option if you want flavor or are exercising in the heat.
For long sessions
Choose electrolyte drinks, sports drinks or salt tablets depending on whether you also need energy.
For competition
Only use products that you have tested in training. Taste, dosage and stomach tolerance are important.
Too hot climate
Electrolytes can be extra practical when sweat loss is high and you need to drink more regularly.
For outdoors and hiking
Choose powders or effervescent tablets that weigh little, take up little space and are easy to dose in a bottle.
Always follow the dosage instructions on the product. Be extra careful if you use multiple products at the same time, such as sports drinks, salt tablets and electrolyte tablets. This can result in your total salt intake being higher than you intended.
Consult your healthcare provider before use if you have kidney problems, cardiovascular disease, high blood pressure, are prescribed salt restriction, are using medication that affects fluid or salt balance, are pregnant or are unsure what is right for you.
At Outdoor Buddies Shop you will find hydration, salt tablets, electrolyte powders and effervescent tablets for training, competition and outdoor activities. The range is suitable for runners, cyclists, skiers, triathletes, hikers and outdoor enthusiasts who want practical solutions for fluids and salts during active days.
Whether you're training for a marathon, Vasaloppet, Vätternrundan, ultramarathon, mountain hike or a hot long workout, there are electrolyte products that can help you create a better hydration routine.
Electrolytes are salts and minerals found in the body and also lost through sweat. Examples include sodium, potassium and magnesium.
Electrolytes can be useful during longer, high-intensity workouts, hot weather, or when you sweat a lot. For shorter, more leisurely workouts, water and regular food are often sufficient.
Sports drinks often contain both carbohydrates and electrolytes. Electrolyte drinks focus primarily on fluids and salts and sometimes contain little or no energy.
Salt tablets are compact tablets containing salts and sometimes other electrolytes. They are often used during long workouts, competitions and hot weather when you want to dose salts separately.
Yes, rehydration and electrolytes can be suitable for long workouts, marathons, trail running, ultras and hot training days. Always test the dosage and taste during training.
Yes, electrolytes are great for cycling, especially during longer sessions, indoor training, hot weather, and bike races where you regularly drink from a bottle.
It's possible, but be careful with the total dosage. Both sports drinks and salt tablets can contain electrolytes, so follow the product information and test the plan during training.
For short trips, water and food are often enough. For long days, hot weather or heavy sweating, electrolytes can be handy to have in your pack.
