Electrolytes and sodium (salt tablets and electrolyte drinks) and performance
What 4 graded rows on electrolytes and sodium (salt tablets and electrolyte drinks) agree on for performance, and where they differ. Counted side by side, never averaged.
Consensus finder Rows from the Electrolytes and sodium (salt tablets and electrolyte drinks) page, reviewed Oct 21, 2026 How it decides
What the rows agree on
Each block and row is one graded row from the Electrolytes and sodium (salt tablets and electrolyte drinks) page, with its PubMed record.
Your question
Electrolytes and sodium (salt tablets and electrolyte drinks) and performance
4 rows · 763 peopleSplit. 2 rows found an improvement and 2 found no difference.
- BGrade B× 1
- DGrade D× 2
- ∅No effect× 1
- Rows
- 4
- Trials
- 24
- People
- 763
- Pooled reviews may count some twice
Where they differ
From the rowsThe best-graded row, grade B, is a meta-analysis of 316 people (2026) and found an improvement. 1 row is graded No effect, our grade for adequately powered trials that found no effect.
Only the 2 rows that found an improvement include pooled reviews of several trials (1 of 2); the 2 rows that found no difference are single studies.
Only the 2 rows that found no difference name women and men in their population.
The 2 rows that found an improvement are newer (2016 to 2026) than the 2 rows that found no difference (1991 to 2006).
The best grade is B among the rows that found an improvement, and D among the rows that found no difference.
The rows
2 improved · 2 no difference- BGrade BEndurance performance with carbohydrate-electrolyte drinks in warm or hot conditions · Improved
Meta-analysis, 21 studies · n 316 · 2026 · Exercisers in 21 randomized trials at ambient temperatures of 22 °C or more
As given in each trial, during exercise · Single exercise sessions
Small average benefit overall (g = 0.37, 95% CI 0.21 to 0.53), concentrated in aerobic endurance (g = 0.45, 95% CI 0.26 to 0.64); anaerobic endurance, power and strength were inconclusive, and the 95% prediction interval crossed zero.
Row on the Electrolytes and sodium (salt tablets and electrolyte drinks) page · PubMed 42884651 (opens PubMed)
- DGrade DHalf-ironman race time and body-mass loss · Improved
RCT · n 26 · 2016 · Experienced triathletes in a real half-ironman race
113 mmol sodium and 112 mmol chloride before and during the race · Single race
Total race time was lower with salt; body-mass loss tended to be smaller and post-race serum sodium and chloride were higher. Post-race strength and jump losses were similar in both groups.
Row on the Electrolytes and sodium (salt tablets and electrolyte drinks) page · PubMed 25683094 (opens PubMed)
- DGrade D6-hour cycling in the heat: water vs saline vs no fluid · No difference
Crossover RCT · n 8 · 1991 · Five men and three women cycling at 55% VO2max at 30 °C
Enough fluid to balance sweat and urine losses · Three 6-hour trials
Water and saline gave no significant differences in heart rate, body temperature, plasma sodium or perceived exertion; plasma sodium fell during both. With no fluid, participants stopped about 1.5 hours early.
Row on the Electrolytes and sodium (salt tablets and electrolyte drinks) page · PubMed 1921673 (opens PubMed)
- ∅No effectBlood sodium and finishing time in an Ironman · No difference
RCT · n 413 · 2006 · Triathletes completing the 2001 Cape Town Ironman, randomized to sodium tablets, placebo or nothing
1–4 tablets per hour as desired; about 3.6 g extra sodium over the race · Single race (about 12 hours)
Sodium tablets did not change post-race serum sodium, finishing time, weight change, rectal temperature or blood pressure compared with placebo or no supplement. Sodium was not needed to prevent hyponatremia in those who took none.
Row on the Electrolytes and sodium (salt tablets and electrolyte drinks) page · PubMed 16505084 (opens PubMed)