Sodium for Runners: How Much Do You Actually Need?
Sodium need is personal because sweat volume and sweat concentration are personal.
A fixed number copied from another runner can be too low, unnecessary or part of an overdrinking problem. Build the plan from conditions, fluid intake and your own history.
Updated 25 August 2026. This is general sports nutrition information, not individual medical advice.
what sodium does during exercise
Sodium helps maintain fluid balance and supports nerve and muscle function. It is lost in sweat alongside water, but loss varies widely between athletes and conditions.
White salt marks, stinging eyes and very salty skin can suggest higher salt loss, but a sweat test is the better measurement.
start with sweat rate
Weigh before and after a representative session, record fluid consumed and account for urine. The change estimates fluid loss. Repeat in different weather because Brisbane summer and a cool morning are not the same test.
Then consider sodium across drink, gels, capsules and food. 2THRV Whole Food Fuel Gel contributes 250mg sodium per pouch.
avoid the two common extremes
Ignoring fluid and sodium entirely can reduce performance in long hot work. Forcing large volumes can cause weight gain and raise hyponatraemia risk. Sodium does not make unlimited water safe.
If you have medical conditions, use medications affecting fluid balance, or have experienced heat illness or hyponatraemia, get personalised clinical guidance.
the bottom line
Sodium need is personal because sweat volume and sweat concentration are personal. Build the numbers, practise the timing and keep what works under real training pressure.
For a food-first 30g carbohydrate option with 250mg sodium, see 2THRV Whole Food Fuel Gel. For broader context, read our Australian natural energy gel comparison.
frequently asked questions
how much sodium should a runner take per hour?
There is no single correct number. Estimate sweat rate, consider sweat sodium concentration, conditions and total fluid, then test the plan.
is 250mg sodium per gel a lot?
It is meaningful compared with many gels, but it must be counted with all other sodium sources and your personal losses.
do salt tablets prevent cramps?
Cramps have multiple causes. Sodium tablets are not a guaranteed prevention strategy and should not replace a complete fluid and pacing plan.
research and guidance
whole-food endurance fuel