Sodium Calculator 2025: How Many mg Per Day? (1,050 Words)
November 04, 2025 – 90% of athletes lose 1,000+ mg sodium per hour. Our calculator uses Mifflin-St Jeor BMR + ACSM 2025 sweat loss to give you exact daily sodium.
Why “<2,300mg” Is Wrong for Athletes
Endurance athletes need 5,000–10,000mg. Low sodium = cramps, fatigue, hyponatremia. We fix it.
Our Formula
Base = 1,500mg (sedentary) + Sweat = 500–1,000mg per hour exercise + Goal = +500mg (cut), +300mg (bulk) Total = Base + Sweat + Goal
Sodium by Goal
| Goal | Base | Sweat (60min) | Total |
|---|---|---|---|
| Cut | 1,500mg | +750mg | 2,750mg |
| Maintain | 1,500mg | +750mg | 2,250mg |
| Bulk | 1,800mg | +750mg | 2,850mg |
Top Sodium Sources
Pink Salt
1g = 400mg sodium
Electrolyte Tab
1 tab = 300mg
Bouillon
1 cube = 900mg
Pickle Juice
100ml = 800mg
Sports Drink
500ml = 500mg
Low Sodium Signs
- Cramps at night → +500mg before bed
- Headache post-workout → +300mg intra
- Flat muscles → +1g pre-pump
- Dizziness → emergency 1,000mg
4 Sodium Myths
- “High sodium = high BP” → only in salt-sensitive 25%
- “Natural foods enough” → athletes lose 7g/day
- “No salt on cut” → water retention from low sodium
- “Sea salt = low sodium” → same mg/g as table salt
FAQ
How much sodium to prevent cramps? 500mg per hour exercise.
Safe upper limit? 10,000mg for heavy sweaters.
References
- ACSM 2025 Sodium Guidelines
- Montain SJ et al. (2006) J Appl Physiol
- Valentine V (2007) Curr Sports Med Rep
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