Nutrition
Ultramarathon Sodium Replacement Plan
Ultramarathon sodium replacement plan scales salt intake to sweat rate and heat—paired with fluids, not water-only drinking.
Ultramarathon sodium replacement plan matches sweat salt loss—heavy sweaters and hot mountain courses may need three hundred to one thousand milligrams per hour from drinks, capsules, or broth, while light sweaters need less. White salt crust on kit and cramping history guide starting doses; blood tests are rare mid-race.
Pair sodium with fluids; water alone dilutes blood sodium over long efforts.
Common questions
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Can too much sodium cause problems in ultras?
Yes—over-supplementing without adequate fluids or ignoring light sweat rates can contribute to nausea. Titrate on long training runs in race-like heat.
Related terms
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