Supplement analysis backed by scientific evidence · PT

← All supplements
Limited evidencePhysical performance

Salt Tablets

Sodium tablets for long, hot endurance events. One triathlon trial found a performance benefit, others found none, and salt tablets do not prevent the hyponatremia they are often taken for.

Evidence last reviewed: August 2026

What the science says

  • Performance benefit in a hot half-ironman Limited evidence

    A randomized controlled trial in half-ironman triathletes found oral salt supplementation improved race time compared with placebo, alongside better fluid balance. It is a single trial in a long event under heat stress.

  • No benefit in cooler or shorter exercise Moderate evidence

    A randomised crossover trial found sodium supplementation had no effect on cycling time-trial performance in cool conditions. Sweat sodium losses over shorter sessions are easily replaced by ordinary food.

  • Does not reliably prevent hyponatremia Limited evidence

    A prospective observational study of weight-based sodium supplementation in ultramarathon runners found no clear protection against dysnatremia or improvement in performance. Exercise-associated hyponatremia is driven mainly by drinking too much fluid, not by too little salt.

Dosage & safety

Studied doseStudies used roughly 1–2 g of sodium chloride per hour during prolonged exercise in heat, taken with adequate fluid. For sessions under about 90 minutes or in cool weather there is no established need.
SafetyTaking salt tablets with too little fluid causes nausea, vomiting and gastrointestinal distress; taking them with excessive fluid does not prevent hyponatremia. People with hypertension, heart failure or kidney disease should not use them without medical advice. Never use to treat symptoms of confusion or collapse during an event — that needs medical assessment.

Scientific references

Where to buy

View on iHerb

Referral link — this site may earn a commission on purchases.

Related in Physical performance