Electrolytes Dosing Guide
One of the most common questions we get: how much should I take? The honest answer is that it depends — on how much you sweat, how much sodium is already in your diet, your body size, and what you’re doing that day.
But here’s a practical framework we use ourselves and recommend to everyone starting out.
General Rule of Thumb
One portion per hour of mild to moderate sweating.
That’s walking in the heat, a light gym session, or a casual bike ride. One scoop in 300–500ml of water, sipped throughout.
Daily Maintenance
If you eat a whole-food or low-sodium diet — which most health-conscious people do — you’re probably not getting enough sodium from food alone. This is especially true if you cook at home and don’t eat processed food.
Our recommendation: 1 portion first thing in the morning.
This is what we use daily. Wake up, mix a scoop in water, drink it before coffee. You’ve been losing fluids and minerals for 8 hours while sleeping. Starting the day topped up makes a noticeable difference in energy and focus.
Fasting Protocols
During a prolonged or water fast, your kidneys flush sodium at an accelerated rate due to low insulin levels. Most of the headaches, dizziness, and fatigue people experience while fasting are sodium depletion — not hunger.
Minimum recommendation: 2–3 portions per day, spread evenly.
- One in the morning
- One midday
- One in the late afternoon or evening
If you’re doing a 72+ hour fast, you may need more. Adjust based on how you feel.
Heavy Training
This is where individual needs vary the most. During a hard BJJ session in tropical heat and humidity, it’s not unusual to lose 2–3 liters of sweat per hour. At that rate, a single portion barely scratches the surface.
During intense training in heat: 3–5 portions per session.
We regularly use 4–5 portions to fully recover after a 90-minute grappling session. That sounds like a lot, but when you’re soaking through a gi in 20 minutes, the math checks out.
The 5:1 sodium-to-potassium ratio in Active Salt is specifically designed for this. Unlike most electrolyte products that load up on potassium, our formula keeps potassium low enough that taking multiple portions is safe — no risk of hyperkalemia, even at 5 servings.
Start Low, Adjust Up
If you’re new to electrolyte supplementation, start with 1 portion per day and see how you feel. The most reliable feedback loop is your own body.
Signs you may need more sodium:
- Headaches after training or sweating
- Muscle cramps or twitching
- Dizziness when standing up quickly
- Afternoon fatigue or brain fog
- Salt cravings
- Dark or low-volume urine despite drinking water
If these symptoms appear — especially after heavy sweating — increase your intake. If they resolve, you’ve found your baseline.
Signs You’re Getting Enough
- Consistent energy throughout the day
- No cramping during or after training
- Clear to light-yellow urine
- No post-training headaches
- Good focus and mental clarity
Quick Reference
| Scenario | Recommended Dose |
|---|---|
| Daily maintenance (low-sodium diet) | 1 portion / morning |
| Light exercise (gym, walk, yoga) | 1 portion before or during |
| Moderate training (running, weights) | 1–2 portions |
| Heavy training in heat (BJJ, outdoor sports) | 3–5 portions |
| Intermittent fasting (16:8) | 1 portion during fasting window |
| Prolonged fasting (24–72h) | 2–3 portions / day |
| Sauna session | 1–2 portions after |
The Bottom Line
There’s no single dose that works for everyone. But the framework is simple: match your intake to your output. The more you sweat and the less sodium in your diet, the more you need.
Start with one. Pay attention. Adjust.
Ready to try it? Shop Active Salt — our flagship electrolyte powder with only 4 ingredients.