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300-600 mg sodium per hour during exercise lasting >60 minutes, along with potassium (75-150 mg/hr) and magnesium (10-20 mg/hr)
Maximum dose: Individualized — sweat testing can determine personal losses; up to 1500 mg sodium/hr in extreme cases
General recommendation: 300-600 mg sodium per hour during exercise lasting >60 minutes, along with potassium (75-150 mg/hr) and magnesium (10-20 mg/hr)
Timing: Begin electrolyte intake within the first 15-30 minutes of exercise and continue at regular intervals
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Endurance exercise (>60 min) | 300-600 mg sodium/hr | Strong |
| Heavy sweaters / hot conditions | 600-1000 mg sodium/hr | Moderate |
| General daily hydration | Adequate dietary sodium and potassium | Strong |
Upper limit: Individualized — sweat testing can determine personal losses; up to 1500 mg sodium/hr in extreme cases
Begin electrolyte intake within the first 15-30 minutes of exercise and continue at regular intervals
Can be taken with or without food.