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Ion Balance · Electrolyte Loss

Sodium, potassium, chloride, magnesium lost through sweat over a session.

Sweat ion concentration from ACSM/Maughan: ~800 mg Na⁺, 200 mg K⁺, 1000 mg Cl⁻, 20 mg Mg²⁺ per litre. Individual variation is 2-3×. Heavy salt-sweaters lose 1500+ mg Na⁺/L and need aggressive replacement.

Part of: Bio-Chemical Logistics

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Fields marked optional can be skipped; results update as you type
Ion Balance · Electrolyte Loss
Total Fluid Lost
2.60 L
≈ 88 oz · replace 125–150% to restore balance
Sodium (Na⁺)
2080 mg
800 mg/L sweat
Potassium (K⁺)
520 mg
200 mg/L sweat
Chloride (Cl⁻)
2600 mg
1000 mg/L sweat
Magnesium (Mg²⁺)
52 mg
20 mg/L sweat
Loss = sweat_rate × hours × intensity. Sweat ion concentration varies 2-3× by individual genetics. Heavy salt-sweaters can lose 1500+ mg Na⁺/L. Hyponatremia risk above 4h without Na⁺ replacement.

How to use

  1. Enter duration, intensity, and sweat rate (weigh before/after a training block to calibrate).
  2. Read total fluid + each ion lost.
  3. Replace 125–150% of fluid and match ion loss to prevent hyponatremia in 4h+ events.

Examples

2 h · hard · 1.0 L/h
Fluid 2.6 L · Na⁺ 2080 mg · K⁺ 520 mg. Replace with electrolyte mix, not plain water.

Before you act on the result

Health-related tools are educational planning aids. They can make a number or assumption visible, but they do not diagnose, treat, prescribe, or replace clinician guidance.

If the result points to risk, symptoms, medication questions, or urgent changes, use it as a note for a qualified professional rather than a final decision.

Next up

Electrolytes fixed? Confirm hydration holds.Hydraulic Integrity · Coolant Load → Working in heat? Model the thermal limit next.Thermal Failure · WBGT →

Frequently asked questions

› Is plain water fine for a 1-hour workout? Trust & accuracy

Yes. Ion replacement matters above 90 minutes or in heavy heat.

› Is salt tablets the answer? Trust & accuracy

For salty sweaters doing 4h+, yes. Below that, balanced food post-workout is sufficient.

Tips & related reading

See the Bio-Chemical Logistics hub →

Tips & how-tos

Relevant links

Related tools

Hydraulic Integrity · Coolant Load

Daily water requirement anchored to body mass and activity. Coolant-tank visualisation with pressure status.

Thermal Failure · WBGT

Wet-bulb globe temperature — the heat-stress index used by OSHA, ACGIH, and military for work/rest cycle decisions.

Kinetic Expenditure · MET

Calories burned per activity using the MET (Metabolic Equivalent of Task) method from the Compendium of Physical Activities.