Most runners know they need electrolytes, but few can explain why. They just buy whatever powder looks scientific, dump it into a bottle, and hope for the best. The truth is simple. Electrolytes keep your body running like it’s supposed to. If you get the balance wrong, everything falls apart faster than your pace in the last mile of a 10K.

Let’s walk through the basics without pretending this is a chemistry lecture.

What Electrolytes Actually Do

Electrolytes control fluid balance, muscle function, and nerve signaling. In normal life, your body maintains this pretty easily. During running, especially in heat or humidity, you sweat out the minerals that keep everything functioning.

Lose enough of them and you get the classic list of issues: muscle cramps, elevated heart rate, brain fog, nausea, and the feeling that your legs are not taking your calls anymore.

This is not overtraining. It is not a lack of grit. It is a lack of sodium, potassium, and magnesium.

Why Runners Need Sodium

Sodium is the main electrolyte you lose in sweat. Some runners lose a small amount. Some lose enough to salt a dinner plate. When sodium drops too low, your body struggles to move water where it needs to go.

Performance problems show up quickly.

• Faster heart rate

• Feeling overheated

• Muscle misfires

• “My legs feel weird” sensations

Most people think they need more water. They actually need more sodium. Water without sodium just dilutes your blood further and makes the problem worse.

Why Potassium Matters

Potassium helps your muscles contract and relax smoothly. When it starts to run low, you get sloppy form, twitchy calves, and the general sense that everything is working harder than it should.

It is not glamorous, but it makes a noticeable difference in how strong and stable your stride feels late in a run.

Why Magnesium Helps More Than People Think

Magnesium is involved in muscle relaxation and energy production. A lot of runners are low in it even before they start sweating.

When magnesium drops, everything gets tighter and more uncomfortable. People blame their shoes or their training plan. Sometimes they just need more magnesium.

What Happens When Electrolytes Are Off

Here’s the quick version.

• You slow down.

• Your heart rate climbs.

• Your stomach gets unstable.

• Your muscles fire inconsistently.

• Your brain chemistry shifts enough to make running feel harder than it is.

If this sounds familiar, congratulations. You are a normal runner who has been under-electrolyted.

How Much Electrolyte Support You Actually Need

You do not need a spreadsheet to get this right.

For most runners:

• Get a reasonable amount of sodium during long runs.

• Add potassium and magnesium if you are sweating heavily or running in heat.

• Don’t wait until your body is already falling apart.

Consistent intake beats heroic last-minute chugging.

Where IntraChew Fits In

IntraChew includes sodium, potassium, and magnesium because your body prefers not to run without them. The 19 grams of carbs keep your energy stable. The electrolytes keep your body working efficiently. The chew format keeps your stomach calm.

It is not complicated. It’s just the combination that solves the problems runners actually deal with.

The Bottom Line

Electrolytes help you maintain fluid balance, muscle function, and overall performance. When they drop, everything gets worse. When they’re steady, your pace and perceived effort stay far more stable.

If you want fewer blowups, fewer cramps, and fewer “my heart rate makes no sense” moments, get your electrolytes right.