Salt Questions · Health & nutrition
Why do athletes need to consume more salt?
Short answer
Athletes lose sodium in sweat, and some lose a lot. Sweat sodium varies more than tenfold between people, from roughly 200 to over 2,000 mg per litre. During long, hot or very sweaty sessions, replacing sodium along with fluid helps maintain blood volume, reduces cramp risk and helps prevent low blood sodium from drinking plain water alone.
Sodium lost in one litre of sweat (illustrative range)
Sweat sodium varies widely; a sweat test can measure yours.
How much sodium is in sweat?
It depends on the person, genetics, heat acclimatization and diet. Sports scientists report sweat sodium concentrations from a few hundred to more than 2,000 mg per litre. Heavy, salty sweaters may see white salt streaks on clothing.
When extra salt matters
- Exercise lasting more than about two hours
- Hot, humid conditions
- Several sessions a day
- People with high sweat rates or salty sweat
Why not just water?
Replacing large sweat losses with plain water alone can dilute blood sodium and, in extreme cases, cause exercise-associated hyponatremia. Sports drinks, salty snacks or electrolyte products help. For most people doing an hour of moderate exercise, ordinary meals replace sodium losses.
Related on The Salt Almanac
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- Why do I crave salt after a workout?
- How does salt intake affect kidney function?
- What is iodized salt and do we still need it?
Cite this page
For school projects and reports. Teachers often prefer the original sources too: see the list below.
The Salt Almanac. (2026, November 8). Why do athletes need to consume more salt. https://saltalmanac.com/answers/why-do-athletes-need-to-consume-more-salt
“Why do athletes need to consume more salt.” The Salt Almanac, 8 Nov. 2026, saltalmanac.com/answers/why-do-athletes-need-to-consume-more-salt. Accessed [today's date].
“Why do athletes need to consume more salt.” The Salt Almanac. Last modified November 8, 2026. https://saltalmanac.com/answers/why-do-athletes-need-to-consume-more-salt.
Original sources
- Gatorade Sports Science Institute. Understanding athletes' sweat. https://performancepartner.gatorade.com/resources/resource/understanding-athletes-sweat
- Mayo Clinic. Hyponatremia: symptoms and causes. https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711