How to Use the Electrolyte & Sweat Replacement Calculator
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1
Enter workout duration in hours or minutes.
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2
Select estimated sweat volume: Light (0.5 L/hr), Moderate (1.0 L/hr), or Heavy (1.5–2.0 L/hr).
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3
The calculator computes your total estimated fluid loss and recommended replacement milligrams of Sodium (Na), Potassium (K), and Magnesium (Mg).
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4
Compare with standard sports drink and salt chew electrolyte profiles.
Practical Example & Use Case
Common Real-World Scenario
A 2-hour marathon training run with 1.2 L/hr sweat rate requires replenishing ~1,800 mg of sodium and 400 mg of potassium.
Technical Notes & Limitations
Browser Engine Architecture
Individual sweat sodium concentration varies from 500 mg/L to 2,000 mg/L depending on heat acclimation.
Frequently Asked Questions
Why is sodium the primary electrolyte lost in sweat?
Sodium makes up over 90% of the mineral ions lost in human perspiration; potassium and magnesium are lost in much smaller proportions.