Sodium Intake

Updated February 6, 2026

Sodium helps regulate fluid balance and nerve signals.

Guides

Context	Intake guide
General diet	~1,500–2,300 mg per day from foods and drinks
Training in heat >60 minutes	Add ~300–800 mg sodium per hour with fluids
Very salty sweater	Consider ~800–1,200 mg per hour based on personal testing

Pair sodium with water and calibrate it against hydration signals. For longer sessions, treat it as part of electrolyte balance alongside potassium.

Electrolyte Balance keeps sodium, potassium, and other minerals in ranges that support nerves, muscles, and fluid status.

Hydration supports blood volume, temperature control, and performance.

Potassium helps maintain fluid balance and supports muscle and nerve function.