Sweat drips, your legs start to feel heavy, and somewhere around mile 18, that familiar tingle in your calf tells you something is off. Endurance athletes know this moment well. The body loses more than water during long efforts. Sodium, potassium, calcium, and magnesium exit through the skin at rates that sports drinks alone cannot replace. SaltStick has built a business around filling that gap.
Founded in 2006, the company has grown into one of the most recognized electrolyte supplement brands in endurance sports. Their products sell in over 40 countries, and you will find them in the gear bags of triathletes, ultrarunners, and cyclists who train year-round. The question is not so much about brand recognition but about fit. Do these products work for you, and are they worth the cost?
What Goes Into Each Capsule
SaltStick Caps contain 215 mg of sodium, 63 mg of potassium, 22 mg of calcium, 11 mg of magnesium, 349 mg of chloride, and 100 IU of vitamin D per capsule. The company uses chelated forms of these minerals, which means they bind to organic molecules for better absorption. Sodium chloride, potassium citrate, calcium gluconate, and magnesium citrate make up the bulk of the formula.
The capsules are vegetarian, gluten free, sugar free, and non-GMO. They are not vegan because some ingredients come from animal sources.
For athletes who want caffeine with their electrolytes, SaltStick Caps Plus adds 30 mg of caffeine per capsule along with a slightly adjusted mineral profile. The caffeine content is modest, roughly a third of what you would get from a small cup of coffee, but enough to provide a bump in alertness during long efforts.
Stocking Up Before Race Day
Most greatest athletes keep a few different electrolyte options in their kit. Some prefer capsules they can swallow without thinking, others reach for chewables when their stomach gets finicky mid-race. SaltStick falls into both camps with their Caps and FastChews lines. If you want to buy Salt Sticks alongside other staples like gels, drink mixes, or energy bars, TheFeed.com carries the full lineup and ships it all in one order.
Planning ahead saves you from scrambling the week before an event. Running out of electrolytes during a long training block is a small problem that becomes annoying fast.
FastChews: A Different Format
Not everyone wants to swallow capsules during a race. SaltStick FastChews offer a chewable alternative that dissolves quickly. Two tablets deliver 100 mg sodium, 30 mg potassium, 10 mg calcium, and 6 mg magnesium. The company claims these start working within minutes.
FastChews are vegan, which sets them apart from the capsule line. They come in several flavors and fit easily in a jersey pocket or running belt. For athletes with sensitive stomachs, chewables sometimes go down easier than pills taken with water.
The Case For Using Salt Supplements
The average runner loses between 200 and 300 mg of sodium per hour through sweat. Heavy sweaters can lose over 1,000 mg per hour. A typical sports drink contains about 440 mg of sodium per liter. If you are drinking only sports drinks or plain water during a 4-hour effort, the math does not add up. Sodium levels can drop, leading to a condition called hyponatremia, which ranges from uncomfortable to dangerous.
A 2015 study conducted in Spain looked at triathletes using SaltStick Caps during medium-distance races. Those who replaced about 70% of their lost sodium performed better than those who replaced only 20%. The first group finished an average of 26 minutes faster, with most gains coming during the cycling and running portions of the race. Researchers attributed this to better hydration habits, noting that adequate sodium intake stimulates thirst and encourages athletes to drink more water.
The researchers concluded that athletes who were already using sports drinks still benefited from adding SaltStick Caps to their routine.
The Case Against (Or At Least For Caution)
Not every study supports sodium supplementation during endurance events. Research from the Cape Town Ironman found no performance benefit from added sodium. The group receiving supplementation actually finished 13 minutes slower than the average. This does not mean salt supplements are useless, but it does mean individual responses vary.
Some athletes find the recommended dosing excessive. Taking 2 capsules every 15-20 minutes, as some guidance suggests, can lead to excessive thirst and rapid depletion of water supplies. Finding your own dosing rhythm matters more than following a generic protocol.
The capsules are also not small. Athletes who struggle to swallow pills during intense activity sometimes choke or gag. And if the capsules get wet from sweat or rain, they can melt before you take them.
Manufacturing and Testing Standards
SaltStick products are made in FDA-inspected facilities that follow current Good Manufacturing Practices. The company uses third-party testing through the Informed Sport and Informed Choice programs, which screen for over 250 prohibited substances.
For competitive athletes subject to drug testing, this matters. Seven-time Ironman champion Ben Hoffman has noted the importance of these certifications, pointing out that professional athletes must avoid accidental exposure to banned substances. Informed Sport certification requires that no banned substances are present at the manufacturing facility at any time.
Every batch of SaltStick Caps Plus is tested under the Informed Sport program. SaltStick Caps and FastChews go through skip-lot testing under Informed Choice.
How Much Should You Take
The general recommendation is one capsule every 30-60 minutes during land-based activity. In hot or humid conditions, larger athletes may need more. The maximum recommended daily intake is 10 capsules, though some athletes in extreme conditions exceed this number.
Most users report that symptoms like cramping improve within 5 minutes of taking a capsule, even though the capsule itself takes about 15 minutes to fully open in the stomach.
Your sweat rate and sodium concentration are personal. Some people lose 500 mg of sodium per hour, others lose twice that. Sweat tests can help you dial in your needs, but many athletes figure it out through trial and error during training.
Pros
The electrolyte ratios in SaltStick Caps match what the body loses through sweat. The chelated mineral forms absorb faster than some cheaper alternatives. The products are vegetarian, gluten free, and sugar free. Third-party testing offers peace of mind for tested athletes. The capsule format is easy to transport and does not require mixing.
Ultramarathoners and long-course triathletes have used these products for over a decade. One ultrarunner mentioned using SaltStick for more than 10 years and still considers them a go-to option for training runs in the heat and race days alike.
Cons
The capsules are large, which some athletes find hard to swallow mid-race. They will melt if exposed to moisture. The recommended dosing can lead to excessive thirst if followed too strictly. And the research on sodium supplementation is mixed, meaning not everyone will see the same benefits.
The capsule line is not vegan, though FastChews are. Cost adds up if you use these products for regular training in addition to races.
Who Should Consider SaltStick
If you train or race for more than 90 minutes, especially in heat, salt supplements can fill a gap that sports drinks leave open. Heavy sweaters, those who see white salt stains on their clothing after a workout, tend to benefit most. If you have experienced cramping during long efforts despite staying hydrated, experimenting with electrolyte supplementation makes sense.
Athletes who compete in tested events should appreciate the third-party certifications. And if you already use other SaltStick products or prefer to buy your race nutrition from one place, TheFeed.com stocks the full range of SaltStick products alongside gels, bars, and drink mixes from other brands.
Final Thoughts
SaltStick has earned its reputation by keeping things simple: deliver electrolytes in a form the body can use, test the products thoroughly, and let athletes decide what works for them. The capsules and chewables are not magic, and the research is not unanimous. But for athletes who lose a lot of sodium and need a portable, tested option, SaltStick remains a solid choice.
