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.

Workout durationminutes

min

Sweat ratelitres per hour

L/hr

Intensity

Conditions

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

Avoid forcing fluid beyond thirst or more than about 1 litre per hour. People with kidney, heart, liver, blood pressure, or sodium-related conditions should follow clinician guidance instead of this estimate.

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.