Estimate your sweat rate, sodium loss, and hydration needs with UP&RUN’s free Sweat & Sodium Calculator.
Calculate your Sodium needs
Find out exactly what you lost. No guessing.
STEP 1
Why do I cramp even with water?
Water alone isn't enough. Sweat drains sodium. Replacing water without salt leads to cramps, fatigue, and poor performance. This calculator shows exactly how much salt your body needs.
STEP 2
How it works
Weigh yourself before and after your workout in the lightest clothes possible; ideally nothing. Enter what you drank. We'll do the rest.
YOUR NUMBERS
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Conditions: Not set
(optional)
Adjust sodium for temperature & humidity
Set ▼
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Did you drink anything? (optional)
Log drinks for a more accurate result.
Add ▼
Your results land here
Punch in your weights and duration, hit the button, and we'll break down your sweat and sodium loss.
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