Electrolyte Calculator
Calculate your electrolyte needs for hydration and performance
Electrolyte Calculator
Calculate your daily electrolyte needs for optimal hydration
Your Daily Electrolyte Needs
Standard Replenishment
Sodium
Na⁺
2300
mg/day
Fluid balance, nerve signals, muscle function
Potassium
K⁺
3500
mg/day
Heart rhythm, muscle contractions, blood pressure
Magnesium
Mg²⁺
400
mg/day
Energy production, muscle relaxation, sleep
Calcium
Ca²⁺
1000
mg/day
Bone health, muscle contractions, nerve transmission
Chloride
Cl⁻
2300
mg/day
Digestive acids, fluid balance, pH regulation
Recommended Daily Water Intake
2.5
liters / day
70%
10 glasses of water (~250ml each)
Electrolyte Source Ideas
Coconut Water
Natural potassium & magnesium
Lemon + Salt Water
DIY electrolyte drink
Pickle Juice
High sodium for cramps
Sports Drinks
Balanced (watch sugar)
Signs of Imbalance
Low Electrolytes
- Muscle cramps & spasms
- Fatigue & weakness
- Headaches
- Dizziness
- Irregular heartbeat
High Electrolytes
- Excessive thirst
- Bloating / swelling
- High blood pressure
- Confusion
- Nausea
Electrolyte Tips
- Don't rely on thirst alone - drink proactively especially during exercise
- For workouts over 60 minutes, add electrolytes to water
- Keto dieters need more sodium (3-5g/day) due to water loss
- Balance sodium and potassium in a 1:2 ratio for optimal absorption
- Avoid overhydration - drinking too much water can dilute electrolytes
Electrolytes
Balance sodium, potassium, and magnesium.