Electrolyte Loss Calculator

How to calculate sodium loss?

Sodium loss is the total amount of sodium your body loses through perspiration during exercise. Understanding this value helps you tailor your hydration and electrolyte replacement strategy to maintain performance and avoid cramping.

Sodium Loss = Sweat Rate × Duration × Concentration

Using the calculator: an endurance example

Imagine a runner with a sweat rate of 1.2L/hr, performing a 2-hour workout with a sweat sodium concentration of 800mg/L:

1. Calculate total sweat volume: 1.2 L/hr × 2 hours = 2.4 Liters
2. Multiply volume by concentration: 2.4 L × 800 mg/L = 1,920 mg
3. Final result: 1,920 mg of sodium lost during the session.

Frequently Asked Questions

• Why does sodium loss matter? It is crucial for maintaining fluid balance, nerve transmission, and optimal muscle function.
• How do I know my sweat rate? The most common method is weighing yourself (without clothes) immediately before and after exercise.
• Are these estimates accurate? While these provide a strong baseline, specialized sweat patches or lab tests offer higher precision.

Disclaimer: This calculator is for educational purposes only. Hydration needs vary significantly based on environment, intensity, and genetics. Please consult with a healthcare professional or sports nutritionist for a personalized plan.