Athlete's Electrolyte Planner
Calculate your daily electrolyte needs to stay hydrated and perform your best.
Calculate Your Daily Needs
Enter your weight and daily exercise duration to generate a personalized plan.
Your estimated total daily fluid need is:
4.5 L
Based on this, your daily electrolyte targets are:
Sodium
2250mg
Potassium
900mg
Magnesium
225mg
Your 2-Week Game Plan
Hydrate with Purpose
For the next 14 days, your goal is to hit your fluid and electrolyte targets. Focus on adding the recommended amount of Himalayan salt to your water and incorporating whole foods from the lists below to meet your potassium and magnesium needs.
How to Meet Your Targets
🧂 Sodium Source
The easiest way to meet your sodium target is with Himalayan salt.
1.1 tsp
of Himalayan Salt added to your water throughout the day.
🍌 Potassium Sources
🍫 Magnesium Sources
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Prepare your electrolytes ahead of time.
Pre-measure your daily Himalayan salt into a small container. Keep it right next to your water bottle so you see it every time you refill.
Make it Attractive (Craving)
Reframe Your Mindset: Connect electrolytes to performance.
Don't think "I have to drink salt water." Think "This is the fuel that prevents cramps and keeps my muscles firing at their peak."
Make it Easy (Response)
The Two-Minute Rule: Start small.
The habit isn't "perfectly balance electrolytes." It's "add a small pinch of salt to your next bottle of water." Make the first step effortless.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward is the absence of cramps in the final minutes of a game, or the feeling of sustained energy on a hot day. Connect your hydration strategy to these powerful outcomes.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF you are a "salty sweater" (white stains on clothes)... THEN you may need to increase your sodium intake. Try adding an extra ¼ tsp of salt to your daily total.
IF you are training in extreme heat or for >2 hours... THEN your needs will be higher. Consider adding an extra 500mg of sodium (¼ tsp salt) for each additional hour of intense exercise.
Athlete's Electrolyte Planner
Calculate your daily electrolyte needs to stay hydrated and perform your best.
Calculate Your Daily Needs
Enter your weight and daily exercise duration to generate a personalized plan.
Your estimated total daily fluid need is:
4.5 L
Based on this, your daily electrolyte targets are:
Sodium
2250mg
Potassium
900mg
Magnesium
225mg
Your 2-Week Game Plan
Hydrate with Purpose
For the next 14 days, your goal is to hit your fluid and electrolyte targets. Focus on adding the recommended amount of Himalayan salt to your water and incorporating whole foods from the lists below to meet your potassium and magnesium needs.
How to Meet Your Targets
🧂 Sodium Source
The easiest way to meet your sodium target is with Himalayan salt.
1.1 tsp
of Himalayan Salt added to your water throughout the day.
🍌 Potassium Sources
🍫 Magnesium Sources
How to Build the Habit (The Atomic Habits Method)
Make it Obvious (Cue)
Environment Design: Prepare your electrolytes ahead of time.
Pre-measure your daily Himalayan salt into a small container. Keep it right next to your water bottle so you see it every time you refill.
Make it Attractive (Craving)
Reframe Your Mindset: Connect electrolytes to performance.
Don't think "I have to drink salt water." Think "This is the fuel that prevents cramps and keeps my muscles firing at their peak."
Make it Easy (Response)
The Two-Minute Rule: Start small.
The habit isn't "perfectly balance electrolytes." It's "add a small pinch of salt to your next bottle of water." Make the first step effortless.
Make it Satisfying (Reward)
Focus on the Real Reward:
The reward is the absence of cramps in the final minutes of a game, or the feeling of sustained energy on a hot day. Connect your hydration strategy to these powerful outcomes.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
IF you are a "salty sweater" (white stains on clothes)... THEN you may need to increase your sodium intake. Try adding an extra ¼ tsp of salt to your daily total.
IF you are training in extreme heat or for >2 hours... THEN your needs will be higher. Consider adding an extra 500mg of sodium (¼ tsp salt) for each additional hour of intense exercise.