How Much Sodium Per Hour While Running? (Simple Ranges + Signs You Need More)
If your late-run fades feel “mysterious,” sodium is often the missing piece. Here’s how much sodium per hour runners typically need, when electrolytes matter most, and how to spot low-sodium mistakes.
Quick Answer
Many runners do well around a moderate sodium range per hour, but the right amount depends on how much you sweat, how salty your sweat is, and conditions. Longer and hotter runs generally require more deliberate sodium planning.
Some runners bonk. Some cramp. Some get headaches. Some feel “fine”… until they suddenly don’t.
If you’ve ever finished a long run and thought, “I fueled, I drank water, why do I still feel wrecked?” sodium is often the missing piece.
Quick Sodium Cheat Sheet (Per Hour)
| Feature | Typical sodium per hour | Best for |
|---|---|---|
| Short / cool runs | Low–moderate (often optional) | Under ~75 minutes or low sweat loss |
| Long runs / normal conditions | Moderate range | Most 75–180 minute runs |
| Hot / very sweaty runs | Moderate–higher range | High sweat rates, humid heat, heavy sweaters |
The right answer depends on two things: how much you sweat and how salty your sweat is. MAVR uses sweat profile data (when available) to personalize this so you don’t have to guess.
Why Sodium Matters (Even If You’re Drinking Enough Water)
Sodium helps you retain fluid and supports normal nerve and muscle function. If you only replace water, performance can still fall apart — especially in longer or hotter sessions.
Signs You Might Need More Sodium
- You finish long runs with a pounding headache or nausea.
- You crave salty foods immediately after training.
- Your clothes have heavy salt stains (white crust).
- You cramp more often in heat (even when you “drink a lot”).
The Two Common Mistakes
- Mistake #1: Drinking only water for long efforts (no sodium strategy).
- Mistake #2: Overdoing plain water and diluting sodium over hours.
Salt Tablets vs Electrolyte Drinks vs Gels
There’s no single best method — the best one is the one you tolerate and can repeat. Many runners do well getting sodium from sports drink and/or electrolyte mix, then adjusting if conditions are extreme.
Frequently Asked Questions (FAQ)
Do electrolytes prevent cramps?
Sometimes, especially if cramps are tied to high sweat loss and sodium depletion. But cramps can also come from pacing, fatigue, and training load. A hydration plan is still worth doing.
Can I take too much sodium?
Yes. More isn’t always better. Start with a moderate approach, practice in training, and increase only when conditions or sweat loss demand it.
Is sodium more important in heat?
Usually yes, because sweat loss is higher and sodium loss rises with it. Hot and humid conditions often require more deliberate planning.
How do I personalize sodium needs?
Track sweat rate and (ideally) sweat sodium. MAVR can summarize your sweat tests into a usable “sweat profile” and use it for hydration guidance.