A hot 90-minute class can cost a salty sweater 2,500+ mg of sodium — and a standard sports drink puts back only about 330. Sweat sodium varies tenfold between people — your formula is not the label. Get yours in 60 seconds.
No account. Your inputs live in the link, not on our servers.
The four presets the calculator uses. Where you land sets the sodium in your number, and a standard sports drink does not move with you.
Drag the slider or change heat and saltiness and watch the gap move.
Educational estimate — not medical advice. If you have cardiac or kidney conditions, high blood pressure, or are pregnant, consult a sports medicine physician before changing your sodium intake. Make a one-page sheet of your numbers and questions to bring.
The numbers, side by side
Standard products give everyone the same dose. Sweat sodium ranges 200–2,000 mg/L between people — a tenfold spread. Here is what the numbers actually look like.
| Athlete / session | Sweat rate | Na loss/hr | Sports drink gives | The gap |
|---|---|---|---|---|
| Light runner, cool day, 60 min | 0.7 L/hr | 560 mg | ~330 mg | 230 mg short |
| Average cyclist, 90 min moderate | 1.1 L/hr | 1,210 mg | ~330 mg | 880 mg short |
| Hot yoga, 105°F, 90 min | 1.0 L/hr | 1,700 mg | ~330 mg | 1,370 mg short |
| Salty sweater, summer trail race, 2 hr | 2.1 L/hr | 3,780 mg | ~330 mg | 3,450 mg short |
Na loss = sweat rate × sodium concentration (800–1,800 mg/L range). Standard sports drink: 1 serving ~330 mg Na. Sources: GSSI, PMID 33895027; hot-yoga row: Alrefai 2020, PMID 33230967 (1.54 L per 90-min Bikram class) at ~50 mmol/L.
See exactly what your current drink covers for the workout above — and the cheap top-up that closes the gap.
Off-the-shelf tabs give everyone the same dose — but sweat sodium varies 200–2,000 mg/L between people.i We don't manufacture anything. We do the math and point you at proven products.
The calculator turns your workout into your estimated sodium, potassium and magnesium target. No account, no catch.
Run the calculator ↑A real-food base (Skratch) for flavor and carbs, topped up with bulk pink salt, potassium and magnesium. Each button links straight to Amazon.
See the homemade recipe →Your dose, your cost — roughly $1.50–2 versus $6.50 for pre-mixed tabs. Illustrative: at three sessions a week, that gap is about $700 a year.
The full DIY stack →Guides by sport
The math is the same; the demands aren't. Jump to the honest guide for what you actually do.
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