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Electrolyte Balance Restoration Calculator

Estimate electrolyte gaps, balance score, and get restoration recommendations after sweat loss.

Electrolyte Balance Restoration Calculator

Estimate electrolyte gaps, balance score, and get restoration recommendations.

Input your electrolyte status

Formula

Sodium gap = (sweatLoss × 750 mg/L) − sodiumIntake, clamped to -500 to 3000 mg.

Potassium gap = (sweatLoss × 150 mg/L) − potassiumIntake, clamped to -200 to 1000 mg.

Magnesium gap = (sweatLoss × 15 mg/L) − magnesiumIntake, clamped to -50 to 200 mg.

Balance score = weighted average of individual electrolyte scores (sodium 50%, potassium 30%, magnesium 20%).

Typical sweat contains ~750 mg/L sodium, ~150 mg/L potassium, and ~15 mg/L magnesium.

Steps

  • Estimate total sweat loss in liters from your workout or heat exposure.
  • Log current sodium, potassium, and magnesium intake in milligrams.
  • Enter hours since the sweat loss occurred.
  • Review balance score, electrolyte gaps, and restoration recommendations.
  • Use the output to plan targeted electrolyte replacement strategies.

Additional calculations

Enter your electrolyte status to see additional metrics.

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Complete guide snapshot

Electrolyte balance restoration after sweat loss requires replacing sodium (500–700 mg/L), potassium (100–200 mg/L), and magnesium (10–20 mg/L).

Use this calculator to identify gaps, prioritize replacement, and optimize recovery through balanced electrolyte intake.

FAQs

What are typical electrolyte losses in sweat?

Sweat contains roughly 500–1000 mg/L sodium, 100–200 mg/L potassium, and 10–20 mg/L magnesium. Losses vary by individual and conditions.

How much sodium do I need after exercise?

Aim to replace 500–700 mg per liter of sweat lost. For intense or long sessions, include sodium in your recovery fluids.

Can I get electrolytes from food?

Yes. Foods like bananas (potassium), nuts/seeds (magnesium), and salted snacks (sodium) can help restore balance alongside fluids.

What if I only drink water?

Water alone can dilute electrolytes further, especially sodium. Include electrolyte sources for sessions over 60 minutes or in heat.

How quickly should I replace electrolytes?

Replace most losses within 2–4 hours post-exercise. Spread intake to avoid gastrointestinal upset.

Do I need supplements?

Not always. Whole foods and electrolyte drinks often suffice. Supplements can help if losses are very high or dietary intake is low.

What are signs of electrolyte imbalance?

Muscle cramps, fatigue, dizziness, nausea, or headache can indicate low sodium or other imbalances. Severe symptoms need medical attention.

Can I overdo electrolytes?

Excessive sodium can raise blood pressure in sensitive individuals. Very high potassium or magnesium can cause issues. Balance is key.

Does timing matter?

Yes. Replace electrolytes during and immediately after exercise for best absorption and recovery support.

What about for multiple daily sessions?

Track cumulative losses and replace throughout the day. Monitor symptoms and adjust intake based on individual needs.

Summary

This tool offers a simple view of possible electrolyte gaps and an overall balance score based on your sweat loss and the intake you enter.

You can treat the outputs as gentle prompts for adjusting food and drink around demanding days, alongside your own signals and professional guidance.

Disclaimer: This tool provides general wellness and lifestyle insights for educational purposes only. It is not a medical or psychological diagnosis. For any health concerns, please consult a qualified professional.

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Electrolyte Balance Restoration Calculator

Estimate electrolyte gaps, balance score, and get restoration recommendations after sweat loss.

How to use Electrolyte Balance Restoration Calculator

Step-by-step guide to using the Electrolyte Balance Restoration Calculator:

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Electrolyte Balance Restoration Calculator?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Electrolyte Balance Restoration Calculator is designed to be user-friendly and provide instant calculations.

Is the Electrolyte Balance Restoration Calculator free to use?

Yes, the Electrolyte Balance Restoration Calculator is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Electrolyte Balance Restoration Calculator is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Electrolyte Balance Restoration Calculator accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.