Estimate your total sodium, potassium, and magnesium needs based on sweat rate, activity duration, climate, and body weight to optimize your rehydration strategy.
Total Fluid Loss:
0 L
Sodium (Na) per hour:
300 mg
Potassium (K) per hour:
50 mg
Magnesium (Mg) per hour:
5 mg
Total Sodium (Na) for session:
Total Sodium (Na) in grams:
0.3 g
Total Potassium (K) for session:
Total Magnesium (Mg) for session:
Recommended Sodium (Na) concentration for rehydration fluid:
0 mg/L
This session estimate: 300 mg Na, 50 mg K, 5 mg Mg — adjust your drink/snack choices accordingly.
Electrolyte replacement is crucial for maintaining fluid balance during prolonged physical activity, especially in hot climates. This calculator estimates the necessary electrolyte intake based on individual factors.
The core formula used is: Electrolytes Needed = Sweat Rate × Duration × Electrolyte Concentration Factor
Electrolytes Needed = Sweat Rate × Duration × Electrolyte Concentration Factor
Let's consider an athlete exercising for 2 hours in a hot climate, with a sweat rate of 1.2 L/hr and a body weight of 80 kg.
This calculation provides a guideline; individual needs may vary based on diet, acclimatization, and specific activity.
Electrolytes regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. Imbalance can lead to cramps or fatigue.
During prolonged exercise (over 60 minutes) or in hot conditions, begin replacing electrolytes after the first hour and continue every 15-20 minutes.
