Sodium Loss Calculator
Estimate how much sodium you lose in a workout. Adjust the inputs below; we’ll calculate your total loss, suggest a replacement plan, and let you email it to yourself.
Frequently Asked Questions
How do I calculate sodium loss in sweat?
To estimate sodium loss, first calculate your sweat volume:
Weigh yourself before and after exercise (without clothes).
Add any fluid you drank during the session.
Subtract any urine output.
Sweat volume × your sweat sodium concentration (usually 200–2,300 mg/L, average ~950 mg/L) = sodium lost.
How much sodium do you lose when you sweat?
It varies. Most people lose between 200 mg and 2,300 mg of sodium per liter of sweat. If you sweat 1 liter per hour at the average concentration (~950 mg/L), that’s nearly 1 gram of sodium lost every hour—about 2.5 grams of table salt.
How much salt do you lose in sweat?
“Sodium” and “salt” are often used interchangeably. 1 gram of sodium equals about 2.5 grams of table salt (NaCl). So if you lose 1,000 mg of sodium, you’ve lost ~2.5 g of salt.
What is a sweat rate calculator?
A sweat rate calculator estimates how much fluid you lose per hour in different conditions. This helps you determine not only water needs but also sodium replacement needs. Our Sodium Loss Calculator combines sweat rate with sodium concentration to give you a personalized result.
How much sodium per day do you need?
Daily sodium needs vary widely. For performance, athletes often require 3,000–7,000 mg/day or more, depending on sweat rate and climate. For health, U.S. dietary guidelines recommend limiting intake to 2,300 mg/day for the general population. Use the calculator to estimate your exercise-specific needs.
Why do some people lose more sodium in sweat than others?
Genetics, diet, fitness level, acclimation to heat, and even clothing affect sodium loss. Some athletes are “salty sweaters,” leaving visible white streaks on clothing. Others lose much less. This variability makes personalized calculations important.