Salt capsules

A salt capsule is a concentrated supplement of electrolytes used to replace sodium and other minerals lost through sweat.

Role in sports hydration

Salt capsules supply a measured dose of electrolytes without adding significant fluid or carbohydrate. Sweat typically contains around 1,000 milligrams of sodium per liter, whereas many sports drinks provide about 440 milligrams of sodium per liter. Because salt is 40 percent sodium by weight, a capsule containing 550 mg of sodium chloride delivers about 215 mg of sodium. Athletes engaged in long endurance events in hot environments may lose more sodium than they can replace with beverages alone. Taking one capsule every 30 to 60 minutes helps maintain plasma sodium levels and reduces the risk of cramps and hyponatremia. Capsules also include potassium, calcium and magnesium to support nerve and muscle function. They are designed to be swallowed with water or a carbohydrate‑electrolyte beverage, not chewed or taken dry. A capsule opens within about 15 minutes, but the sodium is only useful if fluid is also consumed.

When to use capsules

Salt capsules are most useful during events lasting longer than two hours, especially in hot or humid conditions. For example, a marathon runner or cyclist might take one capsule (≈215 mg sodium) with water every 30 to 45 minutes to match their sweat rate and sodium loss. Someone with a salty sweat pattern may take two capsules per hour, whereas a lighter sweater may only need one. Capsules are not a substitute for proper hydration or energy; they should be used alongside carbohydrate‑electrolyte drinks, scheduled drinking or a carb‑only bottle to meet total fluid and energy needs. Because sodium drives fluid absorption, ingesting capsules without fluid can cause nausea or dehydration. People with high blood pressure or kidney disease should seek medical advice before using concentrated salt supplements.

A well‑planned strategy that combines fluids, carbohydrates and electrolytes will support performance and prevent sodium deficits.

Related Terms: Carbohydrate–electrolyte beverage, Scheduled drinking, Personalized hydration, mEq/L, Solute