Electrolytes for Athletes: Sodium, Potassium, and Optimal Hydration
Fitness · Nov 06, 2025 · 1 min read
Hydration isn’t just water. Here’s how to personalize electrolytes for training.
Electrolytes for Performance
Cramp less. Perform more. Recover faster.
Key Minerals
- Sodium — main sweat loss; fluid retention & nerve/muscle function.
- Potassium — cardiac & cellular function.
- Magnesium — relaxation, sleep, 100s of reactions.
Sweat Rate & Sodium
Weigh before/after 1 hour of training (no fluids) to estimate liters lost. Sodium needs typically 300–1,000 mg/hour (hot/hard sessions on the higher end).
During Training
- <1 hour: usually water only.
- 1–2 hours: 300–600 mg sodium/hour.
- >2 hours: 500–1,000 mg sodium/hour; practice in training.
DIY Mix
1 L water + 1/4 tsp salt (~500 mg Na) + 1/4 tsp lite salt (adds K) + lemon. Optional: a little sugar for long sessions.