Helps red blood cells release oxygen to working muscles as part of ATP (adenosine triphosphate), the molecule muscles use for energy. If you eat some before a run, can you forgo carrying water to which you’ve added electrolyte powder? Electrolyte- and hydration-rich foods, Galloway adds, are absorbed similarly to water, even those with added electrolytes, but they are harder to track. Benefits of Potassium Working alongside sodium, the right potassium intake helps blood pressure and other healthy heart markers. Benefits of calcium Calcium helps to build strong bones, as do running and strength training.