Real life pulls electrolytes out of you. Training, heat, long days and everything in between all add up.
Based on typical sweat and sodium-loss ranges, this is a practical estimate, not an exact measurement.
Spread it through the day, around training, after training, or whenever the heat kicks up.
This is a general guide based on typical sweat and electrolyte-loss patterns. It isn't medical advice. If you have a health condition, are pregnant, or take medication affecting sodium or potassium, speak to your doctor before increasing your intake.
Sodium-loss modelling based on Baker (2017), Sports Medicine. Read the research.