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Nutrition

Hydration Sodium Ratio

Hydration sodium ratio matches fluid and electrolyte intake to sweat losses—critical in heat and long sessions, not one-size-fits-all.

Hydration sodium ratio balances fluids and electrolytes—especially sodium—for sweat losses during heat and long sessions. Plain water alone can dilute sodium when sweat rate is high; light electrolyte drinks or salted meals help.

Needs vary by person, climate, and duration—not everyone requires aggressive sodium loading.

Common questions

  • Should everyone add sodium to workouts?

    Short indoor sessions rarely need it; hour-plus hot sessions often do. Start with normal meals and add electrolytes if cramping, dizziness, or heavy sweat persists.

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