Sports hydration
Electrolyte and sodium calculator
Estimate whether electrolytes are worth it today from sweat rate, workout duration, heat, and intensity. Built for safe everyday sports planning, not medical treatment.
Quick answer
Electrolytes are most useful when a session is long, hot, hard, or sweaty enough that plain water plus normal food may not cover sodium losses. Use this as a planning estimate, then adjust for thirst, stomach comfort, diet, and clinician guidance.
Electrolyte verdict
Worth it today
Estimated sweat loss is 1.0 L over 1.3 hours. A practical sodium target is about 700 mg total, or 700 mg per litre of sweat.
1.0 L
Sweat loss
700 mg
Sodium
0.4-0.6 L/hr
Fluid pace
Frequently asked
When are electrolytes worth it?
They are most useful for long sessions, hot or humid conditions, heavy sweat loss, or hard endurance training. For ordinary daily hydration, water and food are usually enough.
How much sodium do I need during exercise?
A rough sports range is a few hundred milligrams of sodium per litre of sweat. Exact needs vary widely by sweat rate, saltiness, heat, diet, and medical history.
Can electrolytes be unsafe?
Yes. People with kidney, heart, liver, blood pressure, or sodium-related conditions should follow clinician guidance. Do not use electrolytes to justify over-drinking water.