Electrolyte & Sweat Rate Hydration Calculator
Calculate sodium, potassium, and magnesium replacement needs, total sweat loss volume, and hyponatremia prevention fluids for athletes.
Calculated Results
Frequently Asked Questions
Why is plain water dangerous during prolonged endurance exercise?
Drinking excessive plain water without sodium during prolonged sweating (over 2 hours) dilutes blood sodium levels, leading to Exercise-Associated Hyponatremia (EAH). Severe hyponatremia causes brain swelling, seizures, confusion, and can be fatal.
What does white salt residue on workout clothes mean?
If your running hat or shirt dries with a white chalky ring, you are a 'salty sweater'. Salty sweaters lose 1,500 to 2,000 mg of sodium per liter of sweat (compared to the average 900 mg/L) and require aggressive electrolyte supplementation to prevent muscle cramping.
What is the optimal electrolyte ratio for athletes?
Sports science guidelines suggest a balanced electrolyte replenishment ratio of roughly 1,000 mg Sodium, 200–400 mg Potassium, and 40–80 mg Magnesium per liter of sweat lost.
How do you measure your individual sweat rate?
Weigh yourself nude immediately before and after a 60-minute workout (without drinking or urinating). 1 pound of lost bodyweight equals exactly 16 fluid ounces (approx. 475 mL) of sweat.