Sodium Intake

Updated February 28, 2026

Sodium supports fluid balance, nerve communication, and exercise performance.

Climate and sweat-rate guide

Context	Starting guide	Rationale
General intake	1,500 to 2,300 mg per day from foods and drinks	supports baseline blood pressure and fluid handling
Warm climate session >60 min	add 300 to 800 mg sodium per hour with fluids	sweat losses accelerate electrolyte depletion
Very high sweat rate or multiple heat days	800 to 1,200 mg per hour only after individual testing	avoid over-correction without sodium testing

Sign	Likely cause	Correction window
Constant thirst, cramps, dark urine	dehydration pressure rising	hydrate with sodium-containing fluids during and after session
Morning bloating, headache, or puffy eyes	possible over-hydration without mineral support	reduce free water for several hours and rebalance with electrolytes
Lightheadedness with heat exposure	sodium + fluid mismatch	rehydrate and include sodium before repeating high heat exposure
Low blood pressure with fatigue	prolonged low-sodium pattern	add sodium earlier in day and check hydration pattern

Situation	Recommended timing	Priority
Pre-exercise session	spread moderate sodium intake across meal before training	improve stability in the first hour of exercise
During longer work	add sodium in small doses every 20 to 40 minutes	avoid spikes and GI stress
Post-exercise	restore with sodium and fluid together	prioritize volume replacement in first 2 hours
Day-long travel or heat	distribute intake across day with predictable snacks	keep sodium steady instead of one large dose

Pair sodium with water and calibrate it against hydration and electrolyte balance.

For longer sessions, coordinate sodium with potassium and adjust as symptoms change rather than one-time guesswork.