How to use
- Start from a sweat rate you already trust from a real session or a stable planning assumption.
- Choose a simple saltiness profile and heat level instead of chasing false precision.
- Use the result to decide whether the next page should stay fluid-first or move more deliberately toward electrolyte support.
Wave 57 expansion
Move from fluid loss into rough sodium sizing
This page fills the gap between “how much fluid did I lose?” and “how seriously should I think about electrolyte support?”
How to choose between nearby pages
Use Sweat Rate when the missing step is fluid loss itself. Use this page after sweat rate is already believable and the next question is what that may imply for sodium loss. Use Electrolyte Needs after this when the remaining question is how strongly that sodium context should change the drink plan. Use Rehydration Plan when the next job is replacing fluid quantity after the session.
FAQ
What does this page estimate?
It turns a known sweat rate, session duration, heat context, and sweat saltiness profile into one rough sodium-loss range for the session.
When should I use this instead of Sweat Rate?
Use Sweat Rate when the missing step is fluid loss itself. Use this page after sweat rate is already known and the next question is what that may imply for sodium loss.
When should I use this instead of Electrolyte Needs?
Use this page when you want one rough sodium number first. Use Electrolyte Needs when the remaining question is how strongly that context should change the drink plan.
Is this medical guidance?
No. It is an educational estimate only and not a replacement for sports medicine, coaching, or individualized clinical guidance.