How much sodium do endurance athletes need?

This question is about Nutrition and Running

Sarah Achleithner

The American College of Sports Medicine recommends that endurance athletes consume 300-600mg sodium/hour (1.7-2.9g salt) during prolonged exercise


. However, sodium losses vary from person to person depending on factors such as exercise intensity and duration, ambient temperature, body size, age, sex, and clothing, and sodium intake should be individualized to the athlete.

Endurance athletes need more sodium than the general population because they can lose up to 2L of sweat/hour during exercise and sodium losses range from 460-1840 mg/L of sweat



Salt in a wooden bowl on a teal background

[1] Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), 1289.

[2] Nikolaidis, P., Veniamakis, E., Rosemann, T., & Knechtle, B. (2018). Nutrition in Ultra-Endurance: State of the Art. Nutrients10(12), 1995.