Published July 3, 2026 03:00AM<\/p>\n<\/div>\n
Whether you\u2019re training for a 5K or logging countless miles in preparation for a marathon, all runners, athletes, and outdoor enthusiasts have one thing in common: sweat. While we\u2019re all subject to beads of perspiration dripping down our foreheads, sweat isn\u2019t the same for everyone. Some people hardly notice it, while others finish a workout or hike absolutely soaked. And then there are the salty sweaters: people who have visible white streaks and can feel the crunch of salt and sweat on their clothes and skin. If that sounds like you, your sweat is likely high in sodium.<\/p>\n
The good news is that sweating salt is completely normal. But it may influence how you fuel and hydrate your workouts. Here, Emilie Burgess Horvath<\/a>, a registered dietitian for USA Track & Field and the Hospital for Special Surgery, <\/i>fills us in on the details about why sweat is salty, signs that indicate you have predominantly salty sweat, and how that affects your workout preparation.<\/p>\n You sweat to regulate your body temperature, Burgess Horvath explains. When you exercise, your core body temperature rises, and sweating allows your body to cool itself.<\/p>\n \u201cAs sweat evaporates off the skin, it dissipates heat and helps maintain thermal balance,\u201d she says. \u201cThis is especially critical during endurance exercise, hot weather, or high humidity when thermal regulation can be challenged in the body.\u201d (FYI: your body\u2019s thermal balance is the ability to maintain a stable internal temperature despite external temperature changes.)<\/p>\n Understanding how much you sweat and what\u2019s actually in your sweat can help you tailor your hydration and fueling strategies to prevent dehydration, hyponatremia (when the level of sodium in your blood is too low), and fatigue during your training, Burgess Horvath explains.<\/p>\n Sodium concentration in sweat can vary from person to person\u2014about 200 milligrams per liter up to 1,000 milligrams per liter, she says. It depends on factors like age, sex, aerobic fitness, hydration status, and environmental conditions, according to a 2022 study<\/a> in the Journal of Applied Physiology<\/i>.<\/p>\n \u201cThis variation means that some athletes will lose a lot more electrolytes\u2014not just sodium\u2014than others, and simply drinking water isn\u2019t going to be enough to maintain that electrolyte balance,\u201d Burgess Horvath says. \u201cSo knowing your sweat profile\u2014salty sweater versus light sweater\u2014can guide decisions around electrolyte intake before, during, and after exercise, fluid volume needs day to day, and also any recovery practices.\u201d (More on this in the upcoming sections.)<\/p>\n You\u2019ll typically be able to tell if your sweat is predominantly salty based on the following indicators, according to Burgess Horvath.<\/p>\n \u201cOne of the most common signs I usually see in practice is definitely the salt taste within your sweat, like when it hits your lips, during exercise,\u201d Burgess Horvath says.<\/p>\n It\u2019s not the run making you cry; it\u2019s the salt from your sweat getting in your eyes. (Granted, this could be sunscreen or mascara, so look out for the other signs.)<\/p>\n Look for white chalky stains or crust on your workout clothes, like your shirt or the inside of your hat, as another sign your sweat is very salty, according to Burgess Horvath. You\u2019ll likely be able to see white salt lines on your skin post-run, too.<\/p>\n Muscle cramping, especially in hot and humid conditions, is another signal your sweat is salty, Burgess Horvath says. Losing sodium (an electrolyte) through your sweat causes your muscles to tighten and cramp.<\/p>\n It\u2019s important to note that muscle cramps could also be the result of many other factors, like dehydration, overexertion or fatigue, circulatory issues, medications, and other medical conditions, so it\u2019s important to chat with your doctor if you experience them regularly.<\/p>\n Losing too much sodium through your sweat could lead to health issues like nausea and vomiting, headache, fatigue, muscle weakness or cramps, confusion, irritability, and even seizures or coma, per the Mayo Clinic<\/a>. Burgess Horvath explains that carefully planning your hydration and fueling strategy before, during, and after a run is key to avoiding excessive sodium loss. In an ideal world, you\u2019d consult with a sports dietitian to create a strategy tailored to your needs. But these tips can help you with a basic fueling plan.<\/p>\n Burgess Horvath emphasizes the importance of carbs because they enhance fluid absorption and promote better fluid retention. She suggests consuming 30 to 60 grams of carbs about 45 minutes before your run. (A banana, for example, has about 30 grams of carbs.) During your run, she recommends getting at least 60 grams of carbs per hour. Post-run, she says to aim for a 2-to-1 ratio of carbs to protein\u201420 grams of protein with 40 grams of carbs, for example.<\/p>\n That\u2019s right, this is permission to eat more salt. Burgess Horvath recommends consuming sodium-rich foods, like pretzels, or electrolyte sports drinks that contain sodium before, during, and after your runs. The current dietary guidelines for Americans<\/a> recommend adults get no more than 2,300 milligrams of sodium a day. However, athletes who are heavy sweaters and exercising multiple hours a day\u2014say, running a four-hour marathon\u2014may need up to 3,500 milligrams of sodium per day, according to an article<\/a> in Current Sports Medicine Reports<\/i>.<\/p>\n Finally, it\u2019s important to stay on top of your hydration\u2014not just on the days you go for a run, but day in and day out. \u201cYou don\u2019t want to be playing catch-up when training or competition comes around,\u201d Burgess Horvath says.<\/p>\n An easy way to check your hydration status throughout the day is by assessing your urine color, she says. The darker and more yellow your urine is, the more dehydrated you are, according to a 2020 article<\/a> in Frontiers Nutrition<\/i>. On the other hand, having lighter and clearer urine indicates you\u2019re hydrated.<\/p>\n \u201cThe goal is to replace, but to not exceed, fluid losses,\u201d Burgess Horvath says. \u201cAn average you might hear is to not lose more than two percent of body weight during training or exercise. So using sports drinks or hydration supplements, with adequate sodium and carbs, can be a great way to help with that.\u201d<\/p>\n A general rule of thumb is to stay hydrated with water for runs or other workouts under 45 minutes, and turn to electrolytes for anything longer, Burgess Horvath says. You can get a general sense of how much fluid you\u2019ve lost during your run by weighing yourself before and after. Make sure to rehydrate with fluids and electrolytes to replace around 120 to 150 percent of the fluid that you lost during exercise. And that could just be your regular post-run meal\u2014having something like soup or adding table salt to a meal with that 2-to-1 ratio of carbs to protein.<\/p>\n Want more\u00a0<\/b>Outside<\/i><\/b>\u00a0health stories?\u00a0<\/b>Sign up for the Bodywork newsletter<\/b><\/a>.<\/b><\/p>\nWhat Causes Salty Sweat in Runners?<\/h2>\n
4 Signs You\u2019re a Salty Sweater<\/h2>\n
1. Your Sweat Tastes Salty<\/b><\/h3>\n
2. Your Eyes Burn<\/b><\/h3>\n
3. You Notice White Stains on Your Clothes<\/b><\/h3>\n
4. You Frequently Get Muscle Cramps<\/b><\/h3>\n
Hydration and Fueling Strategies After Heavy Sodium Loss<\/h2>\n
Pay Attention to Carb Intake<\/h3>\n
Consume Sodium-Rich Foods<\/h3>\n
Turn to Electrolytes After High-Intensity Sessions<\/h3>\n