Last reviewed: April 2026
How Much Sodium Per Hour in a Triathlon?
The evidence-based range is 500–1,000 mg of sodium per hour for most triathletes, with salty sweaters pushing toward 1,200–1,500 mg/hr in hot conditions. Standard sports drinks deliver 300–500 mg/litre — enough for cool, short races but usually too low for anything over 2 hours in warm weather.
How much sodium per hour do you need in a triathlon?
- • Cool / short races: 300–500 mg/hr from drink mix is usually enough.
- • Average sweater, moderate weather: 500–800 mg/hr.
- • Salty sweater or hot weather: 800–1,200 mg/hr.
- • Ironman in heat: 1,000–1,500 mg/hr for the full race.
Sodium targets by conditions and sweat profile
| Profile | Cool (<15°C) | Moderate (15–25°C) | Hot (>25°C) |
|---|---|---|---|
| Light sweater | 300 mg | 500 mg | 700 mg |
| Average sweater | 500 mg | 700 mg | 1000 mg |
| Heavy / salty sweater | 700 mg | 1000 mg | 1400 mg |
Get a personal number with the Electrolyte Calculator.
How to hit the number
- Drink mix: A 500 ml bottle of standard sports drink provides ~250 mg sodium; a high-sodium mix (e.g. Precision PH 1500) provides 750 mg per bottle.
- Electrolyte tablets: A Nuun Sport tab adds ~300 mg per bottle. Enough for average sweaters in moderate weather.
- Salt capsules: SaltStick caps provide 215 mg each; take 1 per hour to stack on top of drink-mix sodium.
- Food: Salted snacks (pretzels, chews with added sodium) work on the Ironman bike leg.
Shop options: Best electrolyte tablets for triathletes.
Signs your sodium is wrong
- Too little: muscle cramping late in the race, nausea, foggy thinking.
- Too much: bloating, swollen hands, excessive thirst that water can't quench.
- Too much water, too little sodium: hyponatremia — confusion, headache, vomiting. Medical emergency in severe cases.
Try a calculator
- Electrolyte Calculator
Find your personal hourly sodium target.
- Sweat Rate Calculator
Test your fluid loss per hour.