CalMacroCalc

Electrolytes Calculator Scientific sodium, potassium & magnesium — EFSA/NIH/ACSM 2024

Sodium (Na⁺)

Essential for fluid balance & nerve function. ⓘ Base = Fluid Intake × 1000 mg (min 3000 mg)
Adjusted by sweat rate

→ ⚠️ <3000 mg may cause cramps or hyponatremia.

→ 💡 >5000 mg is safe for heavy sweaters — common in athletes.

Potassium (K⁺)

Critical for heart rhythm, muscle recovery, and hydration. ⓘ Base = Weight × 45 mg
+ (Sodium ÷ 1000) × 400 mg

Magnesium (Mg²⁺)

Supports 300+ enzymes, muscle relaxation, and sleep. ⓘ Base = Weight × 5.5 mg
+ Bonus: Inactive=0 / Resistance=50 / Resistance+Cardio=100

→ ⚠️ Low Mg²⁺: twitching, insomnia. Best from food.

Sodium : Potassium Ratio

Optimal for athletes: 1 : 1 → 1 : 1.5