Evidence-based daily hydration baseline plus pre, during, and post-exercise sodium & fluid guidance
What your body needs every day, before any exercise
Additional hydration for your workout — distribute across pre, during, and post as you prefer
Sweat is only one route of sodium loss. Your body also loses sodium through:
If you lose 1,500 mg Na via sweat, total losses may reach 3,000–4,500 mg. The 2–3× multiplier accounts for these additional losses and helps maintain plasma volume, blood pressure, and nerve function.
Coffee is a salt waster — account for additional sodium losses from caffeine
Your daily baseline plus exercise needs
High-sodium pre-load expanded plasma volume by +4.4%, improved endurance by approximately 25%, produced lower heart rate, and slowed core temperature rise compared to a low-sodium condition.
Restoring 150% of fluid lost is necessary to account for ongoing urine losses after exercise. Including sodium in rehydration fluid is essential for retaining ingested water rather than excreting it.
Low-sodium diets were consistently linked to increased insulin resistance across multiple studies. Adequate sodium intake supports metabolic health and healthy glucose metabolism.
| Sodium | ~575 mg |
| Source | Ancient sea salt, Utah |
Unrefined with 60+ trace minerals. Pair with potassium-rich foods post-exercise: banana, avocado, potato.
| Sodium | 810 mg |
| Potassium | 400 mg |
| Chloride | 1,280 mg |
| Calcium | 60 mg |
| Magnesium | 50 mg |
| Mix in | 16–32 oz cold water |
More complete multi-electrolyte replacement than plain salt alone. Shown: Strawberry Lemonade flavor.