Guide
Sodium while sweating. What water alone does not replace.
When you sweat, you lose more than fluid. One relevant loss is often invisible.
What is lost through sweat
Sweat consists mostly of water - but not only water. It contains electrolytes, especially sodium. Potassium, magnesium and other minerals are also lost in smaller and individually different amounts.
How much the body loses through sweat depends on several factors:
- intensity and duration of the effort
- outdoor temperature and humidity
- individual sweat rate
- training status and acclimatisation
Why sodium is central for hydration
Sodium is not just one mineral among many. It is the most abundant electrolyte in sweat and is directly connected to fluid balance.
Two reasons make sodium especially relevant during sport and heat:
1. Sodium is lost through sweat in relevant amounts. As a rough orientation, sweat contains about 800 to 1,500 mg sodium per litre depending on person and effort, sometimes more in heavy sweaters. These values vary strongly and are not a fixed diagnosis.
2. Sodium is part of SGLT1 logic. The SGLT1 transporter in the small intestine takes up sodium and glucose together. Water follows this transport passively. Sodium is a central part of this mechanism.
Why plain water does not address sodium loss
Water replaces fluid, but not sodium loss in a targeted way.
For short, easy sessions this is not a problem - normal food provides sufficient sodium. During long sessions, heavy sweating or heat, a water-only strategy can be incomplete: the body receives fluid, but not the sodium it has lost.
This is not a warning and not a medical statement. It is the reason electrolyte strategies matter in endurance sport.
OsmoCore® Pure sodium profile
| Serving | 1 stick / 400 ml water |
|---|---|
| Sodium | 459 mg |
| Potassium | 315 mg |
| Magnesium | 60.6 mg |
| Zinc | 1.5 mg |
| Vitamin C | 100 mg |
| Vitamin B12 | 128.1 µg |
| Flavours | None |
| Sweeteners | None |
| Colourants | None |
Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise.
FAQ
Do you lose sodium while sweating?
Yes. Sweat contains sodium as well as water. The amount varies individually and depends on effort, temperature and the person.
How much sodium do you lose per litre of sweat?
As a rough orientation, sport practice often refers to about 800 to 1,500 mg sodium per litre of sweat, sometimes more in heavy sweaters. The individual range is broad.
Why is sodium more important than other electrolytes during sport?
Sodium is the most abundant electrolyte in sweat and is directly connected to fluid balance. It also plays a central role in the transport mechanism through which fluid is absorbed in the small intestine.
Can I simply replace sodium with salt?
Salt provides sodium chloride. For hydration in sport, the whole drink formula matters: concentration, carbohydrate content, electrolyte profile and tolerance.
When is sodium especially relevant during sport?
In heat, during long sessions, heavy sweating and intense physical activity - whenever sweat loss goes beyond everyday levels.
How much sodium does OsmoCore® Pure contain per serving?
One serving of OsmoCore® Pure provides 459 mg sodium in 400 ml water.