Sodium loss runs on a spectrum. Some athletes lose 200 milligrams of sodium per liter of sweat. Others lose more than 2,000. (PMID: 27478425)⁠ ⁠ American 100-mile record holder, host of the Human Performance Outliers podcast, and LMNT Partner @zachbitter says sodium loss is very much a bell curve, with enough athletes on the high and low ends to make the concept of average sodium losses pretty much useless. Instead of relying on averages, he watches the signals. ⁠ ⁠ Signs an athlete may need more sodium, according to Zach:⁠ ⁠ ⚡ Visible salt stains on clothing after a run in the heat⁠ ⚡ Struggling or fading near the end of a long, hot run⁠ ⚡ Lightheadedness when sitting down and standing up quickly⁠ ⚡ Spending a lot of the day "catching up" on hydration, feeling flat⁠ ⁠ Your electrolyte strategy can be something you test, track, and dial in until you know exactly what your body needs. You’ll feel the difference when you get it right.