Electrolyte Replacement Calculator
Calculate sodium, potassium, and magnesium needs during exercise based on sweat rate, duration, and climate.
Inputs
L/hr
hrs
mg/L
Results
Sodium
1,350 mg
Total Fluid Needed
2.25 L
Potassium300 mg
Magnesium18 mg
How to Use This Calculator
- Enter your body weight in kg and the duration of exercise in minutes.
- Set the exercise intensity (light, moderate, intense) and environment (cool, temperate, hot).
- Input whether you are a heavy or light sweater based on experience.
- Review the Sodium, Potassium, Magnesium, and Fluid replacement targets.
- Use the Electrolyte Drink Volume output to plan your hydration strategy for race day or training blocks.
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