Estimate how much sodium to replace during long sessions by multiplying your sweat rate by an average sweat sodium concentration.
Sodium per hour
— mg
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Scientific references
The estimate
Average sweat contains roughly 600 mg of sodium per liter, though individuals range from 200 to 2000 mg. Multiplying by liters lost per hour gives an hourly replacement target for efforts over ninety minutes.
Finding your sweat rate
Weigh yourself before and after an hour of hard exercise without drinking. Each kilogram lost equals about one liter of sweat per hour.
Understanding your result
- Under 300 mg per hour needs little deliberate replacement for most sessions
- 300 to 900 mg per hour matches a typical electrolyte drink
- Above 900 mg per hour calls for planned sodium in drink or capsules
A caution
More is not better. Overdoing sodium or water both cause problems, so match intake to actual losses and conditions.