Hydration Mistakes to Avoid: Why Over-Salting Can Cause Bigger Issues for Athletes

When it comes to endurance sport, salt has become something of a hero. From pickle juice shots to salt tablets, many athletes (and weekend warriors) believe that more sodium equals fewer cramps and better performance. So, when it’s time to lace up and head to the start line, they devour as much salt as possible. 

It’s easy to see why the trend caught on — when cramps strike mid-race, reaching for something fast-acting seems like a smart move. But here’s the catch: over-salting your hydration strategy can backfire, leading to bloating, fatigue, and even dangerous electrolyte imbalances. 

Before you a-salt your body, let’s unpack the science and discover why moderation is so important.

Why Salt & Electrolytes Matter in Athletic Performance

Sodium, potassium, and magnesium are key electrolytes that support fluid balance, nerve function, and — importantly — muscle contraction. When you sweat, you lose these minerals. Replacing them helps you stay sharp, strong, and cramp-free.

Too little sodium? That’s called hyponatremia, and it can cause confusion, weakness, and in severe cases, seizures. You’ve probably experienced a mild case of this when a cramp has set in during training, an event, or race. But too much salt — hypernatremia — can be just as risky. Symptoms include dizziness, nausea, and muscle twitching. It’s all about finding the right salt balance for athletes.

The Pickle Juice Craze: Does It Really Stop Muscle Cramps?

You’ve probably heard this one before: “Pickle juice for cramps is the ultimate fix.” A lot of athletes drink it because it’s salty, it’s sharp, and it hits fast. But does pickle juice stop muscle cramps or is it all hype, and why do athletes drink pickle juice?

Science suggests it’s less about the sodium and more about the vinegar. So yes, it can offer short-term relief. But pickle juice isn’t a long-term performance strategy, and it certainly doesn’t replace comprehensive hydration planning.

Over-Salting: What Can Go Wrong

Unfortunately, cramps despite high salt intake are possible. This happens when the salt overwhelms the system without enough water or co-electrolytes like potassium and magnesium to support it.

Side effects of over-salting your body include elevated blood pressure, kidney strain, and gastrointestinal upset. Too much salt may also reduce your body’s ability to absorb water, adding to the risk of overhydration vs dehydration in athletes.

Finding the Right Salt Balance

So, what’s the sweet spot?

For endurance athletes looking to overcome electrolyte imbalance in endurance sports, aim for 300–700mg of sodium, depending on your sweat rate and how long you are training. It’s always best to consult a dietician or sports specialist to understand exactly how much your body needs.

Before and after training, focus on whole foods rich in electrolytes — bananas, leafy greens, nuts — and pair them with hydration products that are properly dosed. Avoid blindly chugging salt water or eating pickles on the start line.

Smarter Hydration Strategies

Rather than chasing extremes, focus on balance and consistency. If you’re looking for natural ways to stop muscle cramps — like proper fuelling, stretching, pacing, and staying cool — you should always complement your hydration approach. You can do this by finding a product that works best for you.

One sports nutrition product that thousands of athletes and sports teams around the world trust is Fixx Nutrition’s CrampFix, which is designed for fast relief with minimal sodium. Also, Fuel X and Fuel X Pro are great for steady-state fuelling. 

Stay Salty — But Smart

Hydration is more than just knocking back salt. The real key is balance. Salt and sports performance go hand-in-hand, but only when part of a bigger picture that includes potassium, magnesium, carbohydrates, and fluid timing.

So the next time you’re tempted to overdo it with salt tablets or pickle juice, pause. Ask yourself: am I chasing a quick fix or setting myself up for sustainable performance?

Explore our CrampFix, Fuel X®, and Fuel X Pro® ranges today and give your body what it really needs. 

Formulated with precision and backed by science — Fixx Nutrition has your back, one stride at a time.

Shop the Fixx Range and find the perfect sports nutrition product that will suit your training needs. Don’t take our word for it — many professional teams, including the Wallabies, UK Cricket & Football, and the Springboks trust our range.