{"id":66383,"date":"2026-10-05T15:55:02","date_gmt":"2026-10-05T12:55:02","guid":{"rendered":"https:\/\/wpcalc.com\/en\/?p=66383"},"modified":"2026-10-05T15:55:02","modified_gmt":"2026-10-05T12:55:02","slug":"exercise-sodium-replacement-calculator","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/en\/beauty\/exercise-sodium-replacement-calculator\/","title":{"rendered":"Exercise Sodium Replacement Calculator"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Estimate Sodium Losses During a Long Workout<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"66383\" data-favorite-title=\"Exercise Sodium Replacement\" data-favorite-url=\"https:\/\/wpcalc.com\/en\/beauty\/exercise-sodium-replacement-calculator\/\" data-favorite-excerpt=\"Estimate how much sodium you lose through sweat during a workout and how much you should replace. Enter your sweat rate, exercise duration, sweat sodium concentration and replacement fraction.\" aria-label=\"Add to Favorites\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/en\/beauty\/exercise-sodium-replacement-calculator\/\" method=\"POST\" class=\"calculator\" id=\"calculator-66383\" data-post=\"66383\"><fieldset class=\"fieldset-input is-2\"><legend class=\"sr-only\">Input Fields<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">Sweat rate<\/label><div class=\"term\">SR<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"sweat_rate\" id=\"field-1\" aria-describedby=\"calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.1\" max=\"4\" value=\"1.2\"\/><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"unit\" aria-label=\"Unit\"><option value=\"L\/h\" selected>L\/h<\/option><option value=\"mL\/h\">mL\/h<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-1\">Measure it by weighing yourself before\/after a workout: 1 kg lost \u2248 1 L of sweat<\/small><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-3\">Exercise duration<\/label><div class=\"term\">T<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"exercise_duration\" id=\"field-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.1\" max=\"24\" value=\"3\"\/><div class=\"grid grid-cols-1\"><select id=\"field-4\" name=\"unit\" aria-label=\"Unit\"><option value=\"h\" selected>h<\/option><option value=\"min\">min<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-5\">Sweat sodium concentration<\/label><div class=\"term\">[Na\u207a]<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"sweat_sodium_concentration\" id=\"field-5\" aria-describedby=\"calc-info-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"5\" max=\"120\" value=\"40\"\/><div class=\"grid grid-cols-1\"><select id=\"field-6\" name=\"unit\" aria-label=\"Unit\"><option value=\"mmol\/L\" selected>mmol\/L<\/option><option value=\"mg\/L\">mg\/L<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-5\">Typical range is 20\u201360 mmol\/L (\u2248460\u20131380 mg\/L); heavy\/salty sweaters can exceed 80 mmol\/L<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-7\">Replacement fraction<\/label><div class=\"term\">RF<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"replacement_fraction\" id=\"field-7\" aria-describedby=\"calc-unit-7 calc-info-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"50\"\/><div class=\"unit\" id=\"calc-unit-7\">%<\/div><small id=\"calc-info-7\">Guidelines suggest replacing 50\u201370% of losses during exercise \u2014 full replacement is rarely practical<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Re-Calculate\" id=\"calculate-button\" data-post=\"66383\">Calculate<\/button><button type=\"reset\">Reset<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calculate automatically<\/label><small>If enabled, the result will update automatically when you change any value.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Your Sodium Replacement Plan<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Total sodium lost<\/span><span class=\"result-term\">Na\u1d38<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"mmol\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-2\"><span class=\"field-title\"><span>Total sodium lost<\/span><span class=\"result-term\">Na\u1d38<\/span><\/span><span class=\"field-value\" id=\"result-2\" data-unit=\"mg\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-3\"><span class=\"field-title\"><span>Sodium replacement target<\/span><span class=\"result-term\">Na\u1d3f<\/span><\/span><span class=\"field-value\" id=\"result-3\" data-unit=\"mg\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-4\"><span class=\"field-title\"><span>Sodium replacement target<\/span><span class=\"result-term\">Na\u1d3f<\/span><\/span><span class=\"field-value\" id=\"result-4\" data-unit=\"mmol\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-5\"><span class=\"field-title\"><span>Equivalent table salt<\/span><span class=\"result-term\">NaCl<\/span><\/span><span class=\"field-value\" id=\"result-5\" data-unit=\"g\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-6\"><span class=\"field-title\"><span>How this was calculated<\/span><\/span><span class=\"field-value\" id=\"result-6\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Copy link to this calculation<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Leave a Comment<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"66383\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">How did this result make you feel?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Like <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Helpful <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confused <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Disappointed <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Inaccurate <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Exercise Sodium Replacement Formula<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Formula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ V_{sweat} = SR \\times T \\]\n\\[ Na^{L} = V_{sweat} \\times [Na^{+}] \\]\n\\[ Na^{R} = Na^{L} \\times RF \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Where:<\/strong><\/p>\n<ul>\n<li>\\(SR\\) \u2014 sweat rate (L\/h)<\/li>\n<li>\\(T\\) \u2014 exercise duration (h)<\/li>\n<li>\\(V_{sweat}\\) \u2014 total sweat volume lost during the session (L)<\/li>\n<li>\\([Na^{+}]\\) \u2014 sodium concentration in your sweat (mmol\/L)<\/li>\n<li>\\(Na^{L}\\) \u2014 total sodium lost (mmol)<\/li>\n<li>\\(RF\\) \u2014 replacement fraction (as a decimal, e.g. 0.5 for 50%)<\/li>\n<li>\\(Na^{R}\\) \u2014 sodium replacement target (mmol)<\/li>\n<\/ul>\n<p>The formula multiplies your sweat volume by the sodium concentration of that sweat to find total sodium losses, then applies the fraction you intend to replace during exercise.<\/p>\n<p>To convert between units: \\(1\\ \\text{mmol} = 23\\ \\text{mg}\\) of sodium, and \\(1\\ \\text{g}\\) of table salt (NaCl) contains about 393 mg of sodium.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-459\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Exercise Sodium Replacement \u2013 Calculation Example<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>Example:<\/strong> an athlete sweats at 1.2 L\/h during a 3-hour session, with a sweat sodium concentration of 40 mmol\/L, and wants to replace 50% of losses during the workout.<\/p>\n<p>\\[ V_{sweat} = 1.2\\ \\text{L\/h} \\times 3\\ \\text{h} = 3.6\\ \\text{L} \\]<\/p>\n<p>\\[ Na^{L} = 3.6\\ \\text{L} \\times 40\\ \\text{mmol\/L} = 144\\ \\text{mmol} \\approx 3312\\ \\text{mg} \\]<\/p>\n<p>\\[ Na^{R} = 144\\ \\text{mmol} \\times 0.50 = 72\\ \\text{mmol} \\approx 1656\\ \\text{mg} \\]<\/p>\n<p>\\[ \\text{NaCl} = \\frac{1656\\ \\text{mg}}{393\\ \\text{mg\/g}} \\approx 4.2\\ \\text{g} \\]<\/p>\n<p><strong>Result:<\/strong> total sodium lost \u2248 144 mmol (3312 mg); the replacement target is 72 mmol (1656 mg), equivalent to about 4.2 g of table salt spread across the session.<\/p>\n<p>\n\r\n<\/section>\n<h2>How to Use the Calculator<\/h2>\n<ol>\n<li>Enter your <strong>Sweat rate<\/strong> in L\/h or mL\/h. If you don't know it, weigh yourself before and after a typical workout: 1 kg lost \u2248 1 L of sweat (see our <a href=\"https:\/\/wpcalc.com\/en\/beauty\/sweat-rate-calculator\/\">Sweat Rate Calculator<\/a>).<\/li>\n<li>Enter the <strong>Exercise duration<\/strong> in hours or minutes \u2014 the session you are planning your sodium strategy for.<\/li>\n<li>Enter your <strong>Sweat sodium concentration<\/strong> in mmol\/L or mg\/L. Typical values are 20\u201360 mmol\/L; use 40 mmol\/L as an average if you have no sweat test data.<\/li>\n<li>Enter the <strong>Replacement fraction<\/strong> \u2014 the percentage of losses you aim to replace during exercise. Guidelines commonly suggest 50\u201370%.<\/li>\n<li>Read the results: total sodium lost (mmol and mg), your replacement target, and the equivalent amount of table salt in grams.<\/li>\n<\/ol>\n<h2>What Is Exercise Sodium Replacement?<\/h2>\n<p>Sodium is the main electrolyte lost in sweat, and losses vary enormously between individuals \u2014 from under 500 mg to over 2000 mg per litre of sweat. During long endurance events (marathons, ultra-marathons, long cycling rides, triathlons, hot-weather team sports), sodium losses can reach several grams. How much you actually lose depends on two things: how much you sweat (your sweat rate) and how salty your sweat is (your sodium concentration).<\/p>\n<p>Replacing at least part of these losses matters for two reasons. First, sodium helps maintain blood plasma volume and supports fluid absorption from the gut, so it aids hydration. Second, replacing some sodium reduces the risk of exercise-associated hyponatremia \u2014 a dangerous drop in blood sodium caused by drinking large volumes of plain water while losing salt through sweat. This risk is highest in events lasting more than 4 hours, in slow participants who drink excessively, and in very hot conditions.<\/p>\n<p>The calculator does not aim for 100% replacement: matching sweat sodium losses exactly during exercise is rarely practical or necessary. The body tolerates a moderate sodium deficit well, and current sports nutrition guidelines generally recommend replacing roughly 50\u201370% of estimated losses during the event, with the remainder restored through normal meals afterwards. If your result seems large, remember it should be spread across the whole duration \u2014 a few hundred milligrams per hour is manageable through sports drinks, electrolyte tablets or salt capsules.<\/p>\n<h2>Assumptions, Limitations and Practical Tips<\/h2>\n<ul>\n<li><strong>Sweat rate is assumed constant.<\/strong> In reality it rises with heat, intensity and fatigue. For hot-weather events, measure your sweat rate in similar conditions.<\/li>\n<li><strong>Sodium concentration is the biggest unknown.<\/strong> It varies from about 10 to 110 mmol\/L between people and is largely genetically determined. Without a lab sweat test, treat the result as an estimate \u2014 40 mmol\/L is a reasonable starting default, but self-observed salt crust on clothing or stinging eyes suggest you may be a \"salty sweater\" above 60 mmol\/L.<\/li>\n<li><strong>Conversions used:<\/strong> 1 mmol of sodium = 23 mg; 1 g of table salt \u2248 393 mg of sodium. Typical sports drinks contain ~20 mmol\/L (460 mg\/L), so a 500 ml bottle provides only ~230 mg \u2014 heavy sweaters usually need stronger electrolyte products on top.<\/li>\n<li><strong>Spread the intake.<\/strong> Take sodium gradually with fluids and food during the event rather than in one large dose; concentrated sodium can cause stomach upset in some athletes.<\/li>\n<li><strong>Practice in training.<\/strong> Never try a new sodium strategy for the first time on race day, and consult a sports dietitian if you compete in long events or have high blood pressure or kidney issues.<\/li>\n<li>This calculator complements hydration planning rather than replacing it \u2014 pair it with fluid intake calculations, and for overall fuelling see our <a href=\"https:\/\/wpcalc.com\/en\/beauty\/carbohydrate-calculator\/\">Daily Carbohydrate Intake Calculator<\/a> and <a href=\"https:\/\/wpcalc.com\/en\/beauty\/creatine-loading-calculator\/\">Creatine Loading Calculator<\/a> for other aspects of your nutrition plan.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Estimate how much sodium you lose through sweat during a workout and how much you should replace. Enter your sweat rate, exercise duration, sweat sodium concentration and replacement fraction.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[38],"class_list":["post-66383","post","type-post","status-publish","format-standard","hentry","category-beauty","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/66383","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/comments?post=66383"}],"version-history":[{"count":1,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/66383\/revisions"}],"predecessor-version":[{"id":66396,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/66383\/revisions\/66396"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/media?parent=66383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/categories?post=66383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/tags?post=66383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}