On average, folks lose ~1 gram of sodium per hour of exercise. But crank up the heat or intensity — or depending on your genetics — and you could be looking at losses of 2 grams or more.⁠ ⁠ Even more interesting: the *faster* you sweat, the *saltier* your sweat gets. One study showed that when increasing exercise intensity from 50% to 90% of maximum heart rate, participants' sweat rates tripled, and the amount of sodium within their sweat tripled, too.⁠ ⁠ Not replacing these sweat sodium losses can lead to an electrolyte imbalance, prompting symptoms like cramps, headaches, and fatigue.⁠ ⁠ A good starting point to replace those losses: 1 gram of sodium (a stick pack of LMNT) in 16–32 oz water, sipped before, during, and after your workout. Then see how you feel and adjust from there.⁠ ⁠ Want to further optimize your exercise hydration? Check out the link in bio for more, including how to calculate your sweat rate and sweat sodium concentration.