As a Salty Sweater, I Swear by This Pickle Lemonade Recipe. It’s Been a Game Changer for My Recovery.

No matter the distance you run, you know that hydration is of utmost importance for you as a runner.

After your workout—especially if it was longer than 60 minutes or in warm or humid weather— it’s necessary to have electrolytes in addition to water, says Amelia Baker, a registered dietitian in Washington, D.C. “Making sure you have sodium during and after exercise helps maintain blood volume and keep you hydrated,” she says, adding that you should keep rehydrating every 30 minutes for about four hours following your run. “After exercise, the body’s ability to process and excrete water can be impaired, so try not to drink all of your rehydration right after exercise,” Baker says. Making sure you choose fluids containing carbohydrates can help stimulate fluid absorption, she says.

While it’s normal to crave salty foods and liquids after a long run, Baker says, studies show that the cravings may be a result of being dehydrated. To not let your body get to that point, you should start hydrating before your run, says Sarah Wassner Flynn, cross country and track coach at Bullis School in Potomac, Maryland. “I try to get my athletes in the habit of using electrolytes not just after runs, but in the hour or so before practice, especially on harder workout days,” she says. “A lot of them just aren’t hydrating enough otherwise.”

Most runners I know use salt tablets or gels to replenish the electrolytes they lose during running—I swear by pickle lemonade, especially if I am marathon training or otherwise running longer than about eight miles. I started distance running in 2013 and found that I’m a salty sweater (it’s my own kind of running glitter). Postrun recovery was a struggle for me until I discovered that I recover—and therefore also run—much better when I focus on replenishing electrolytes and which ones work the best for me. I’m now less sore, don’t cramp, and am able to run again sooner.

It’s okay if pickle juice or lemonade don’t sound like your ideal postrun liquid (though if you want to try it, you can find my time-tested recipe at the end of this article). Still, you should have a postrun hydration plan beyond just water. A dietitian can help you create a personalized plan, as individual needs may vary. For general recommendations, I spoke to experts about how some common options used to replenish electrolytes compare.

What’s in Some Common Electrolyte Options

Skratch Labs hydration sport drink mix (8 ounces)

• 19 to 20 g carbohydrates
• 380 to 400 mg sodium
• 40 mg potassium

Julie Sapper and Lisa Levin, RRCA-certified running coaches and cofounders of Run Farther & Faster, like to use Skratch during runs, because not only does it contain carbohydrates and electrolytes, but it has another benefit. “Skratch, which has real sugar rather than artificial sweeteners, is easy to digest for most runners, as opposed to some other electrolyte brands that have artificial sweeteners,” Levin says.

Gatorade (8 ounces)

• 16 to 17 g carbohydrates
• 100 to 110 mg sodium
• 30 to 40 mg potassium 

Wassner Flynn touts the convenience of Gatorade’s Propel packets, particularly for her busy high school track athletes.

Chocolate milk (8 ounces)

• 8 g protein
• 23 to 30 g carbohydrates
• 130 to 210 mg sodium
• 360 to 425 mg potassium

In addition to electrolytes, milk contains protein, which can aid in recovery after longer efforts, Baker says. Plus, the amino acid leucine in chocolate milk stimulates muscle protein synthesis and repair.

Coconut water (8 ounces)

• 9 to 15 g carbohydrates
• 40 to 100 mg sodium
• 400 to 540 mg potassium

While low on sodium, compared to the other option, coconut water is high on potassium, which helps protect your heart, as it’s known to help lower blood pressure.

Smoothies (8 ounces)

- will vary based on what you include

• ½ banana, ¾ cup8 ouncesange juice, 1 cup blueberries, 1 cup Greek yogurt, ice, and honey to taste
• 9 g protein
• 26 g carbs
• 340 g potassium

Like chocolate milk, smoothies offer carbs and protein in addition to electrolytes, Sapper and Levin note. “One of the best ways to replenish fluids is a smoothie with fruit and Greek yogurt, which offers post-run hydration, electrolytes, carbs, and protein,” Sapper says.

My Pickle Lemonade Recipe

Eight ounces of pickle lemonade can contain close to

• 30 g carbohydrates
• 190 mg sodium
• 90 mg potassium

per MyFitnessPal recipe calculator, so a smaller serving is recommended, as it will replace your carbs and sodium more quickly compared to some other common electrolyte options.

I learned about this lemonade at Pittsburgh’s Bloomfield Saturday Market. I visited the Two Acre Brinery booth when I was visiting family several years ago, and I’ve been a fan ever since. I’ve made different versions and consulted recipes from NYT Cooking, Mt. Olive Pickles, and several social posts.

Ingredients

• 4 lemons
• ½ cup sugar
• 1¾ cups cold water
• ¾ cup dill pickle juice
• ice

Directions

1. Wash lemons, let them sit at room temperature for a bit, and then cut them in half.
2. Juice the lemons into a measuring cup. 
3. Put the lemons (not the juice) into a large jar or large bowl.
4. Add sugar to the lemons and use a muddler for about 1 minute or until the sugar dissolves. (You can try a meat mallet or the handle of a wooden spoon, if you don’t have a muddler.) 
5. Using a strainer, pour the lemon juice into the sugar/lemon mixture. Stir.
6. Add the water and then, using a strainer, add the pickle juice. Stir.
7. Fill a 32-ounce pitcher or other container partway with ice and top with the pickle lemonade.