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From Fellrnr.com, Running tips
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Electrolyte capsules have a number of advantages for replenishing electrolytes lost in sweat.
* They are a convenient and easy to carry in a race.
* Some electrolyte capsules contain more than just sodium and chloride, adding magnesium[[Magnesium]], [[Potassium|potassium ]] and calcium to the mix. However, the capsules usually only contain small quantities of other electrolytes and their value mid-race is dubious.
* Anti-acid (AKA buffering agent) is also present in some capsules. This may help limit stomach acidity, but it could also interfere with digestion.
==Disadvantages==
Electrolyte capsules can be opened and mixed with a sports drink, but most runners swallow them intact.
* These capsules must be taken with water. Without sufficient water in the stomach, the capsules could form a concentrated salt solution that leads to [[Nausea|nausea ]] and even vomiting.
* Capsules take time to dissolve in the stomach. My reading indicates this time is typically 5 to 15 minutes, but can be as long as 4 hours. If the water you take with the capsule is absorbed before the capsule dissolves, there will be a concentrated salt solution formed, leading to nausea and potentially vomiting.
* Taking a capsule bypasses your sense of taste, which I believe limits some important biofeedback mechanisms. Instead of relying on your sense of tastes and what appeals, runners taking electrolyte capsules must calculate an appropriate intake, which is non-trivial.
* Most recommendations for electrolyte capsule usage recommend taking them in a timed basis, rather than in proportion to the amount you are drinking. The can result in a significant lack of electrolytes over time. For example, a fit but un-heat acclimated male runner can sweat out 700-1800mg of sodium per hour in summer (From [[The Science Of Hydration 101]].) Taking two capsules per hour (the upper recommended intake) would give 700mg (s-caps) or 400mg (salt stick), leaving a significant deficit. (The human body has about 15,000mg of sodium in the blood.)
==Recommendations==
While dehydration can be dangerous, low blood sodium ([[Hyponatremia]]) kills far more runners. It is critical that you ensure adequate electrolytes while running ultramarathons, and can be important for shorter distances.
