Nutrition
Sodium Target for Endurance Athletes
Sodium target for endurance athletes sets hourly salt replacement based on sweat loss, heat, and personal cramping history—not generic sports-drink labels.
Sodium target for endurance athletes is the milligrams of salt you replace per hour of heavy sweating—not a one-size bottle label. Heavy sweaters in heat may need 500 to 1,000 mg sodium per hour; light sweaters on cool days may need only food-level amounts.
White salt streaks on kit, cramping in the final hour, and dizzy finishes hint higher needs. Spread intake through fluids and salty snacks instead of a single pre-race salt load.
Common questions
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Can I just drink plain water in a marathon?
Plain water works for short cool sessions; events over ninety minutes in heat usually need sodium paired with fluids to reduce hyponatremia and cramp risk.
Related terms
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